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RE: Nice work, mate.
Yesterday, with 2 young guys, we did 200s with "free recovery". I led the first one, telling them "stay behind me". It was 45sec. YES. 45sec. It was a gentle stride for these guys. So then I said, "do another 200 ever so slightly faster." They did 44sec. So then I said "do another 200 ever so slightly faster". They did 42sec. So then I said.......
They did 14x200, ending with 27/28sec, and each one was ever so slightly faster than the previous one. ie They did exactly what I asked. (They wore track bottoms, training shoes etc.)
This is an extremely controlled situation....and an extremely beneficial exercise. Patience, pacing, control....it's all taught in this scenario. Each 200 warms you up for the next one. Each one requires thought and planning.....all the things that great racing requires.
At some point, the 200s stopped becoming "warmup" and started becoming "workout". They absolutely loved this session.
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