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SPEED.  Try not to use these 400s as “recovery”.  Go after it!

A. H2T

B. STRENGTH
floor press
3×5
-add 2.5# to last time
-sets OT3M

C. CONDITIONING
“Helen”
3x
400m run
21 KB swing 53/35
12 pull-up
-15 min time cap

D. WARMDOWN
banded shoulders