2x(2x400) with 1 minute between intervals, and full recovery in between sets. 61,65,65,70.
3x(2x200) first rep of each set in 31-32, 35 seconds rest, and then hard for the second interval. 31,29.8,31,29.3,31,28.2
4x500, 2 minute rest all in 1:30.
I'm looking for a reasonable goal for my first meet in 800/400. First two workouts were in spikes. Pr's from last year were 2:13/60, but my speed has improved a lot since then. Thanks in advance