Subsonic Sprints and Swings

Greetings,

Last night I hit the track for some sprints and intervals, then hit the Swings this morning.

The track workout last night was brief:
400m every 2 minutes x 4, getting 400 in 83-85 seconds each.
Rest until 10 minute mark
4 x 300m with a 300 in 60 seconds, rest 60 seconds after.
400m to finish in 78.

First mile added up was in 5:40, 2nd mile was about 5:18 when all said and done.

I did ride the bike out to the track and back, 3 miles of that put in, plus another leisure ride for about 3 miles after the workout later in the evening.

This morning was a great time to hit the KB Swings:
2 x 100 with the 35# KB
2 x 100 with the 40# KB
I did a set of 100 every 3:20, so I finished this workout in under 13 minutes total.

It is raining out this morning, so hoping I can get a quick bike ride in this afternoon.

Coffee choice this morning is OG Black Gourmet.

It's a staple of many OG customers, why not make it one of yours? http://tinyurl.com/kbcoffee

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Swing & Sip!
Coach Rick
Kettlebells & Coffee