Workout protocol today

Workouts today (Tuesday, 1.29.08)

Long-distance group: Keegan, Keenan, Rolek, Girma, Joe Mac. Early start.
5 x 1600 progression (cutdown). Recoveries vary. Short to long. Paces to be discussed at McCann.

Distance group: Duggan, Geist, Holinko, Janczyk (early), Theo, Greg, Conor, Zak
1x 1600 thresh, 1:30 rec
1 x 800 thresh, full rec
And then ...
2 x 600 hollow (200 hard, 200 float, 200 very hard), full rec (4-5 min)
1 x 400 int/rep, 2:00 rec
1 x 200 stride pace.
Done.

Mid-distance group: B-Dix, Greg Dubois, Corey Ennist (modified), Colin Johnson, Maynes
The Bryan Quinn Workout
3 sets of 4 x 200
First set: 45 seconds recovery
Second set: 30 seconds recovery
Third set: 15 seconds recovery.
Good luck with that.