Everyone come dressed to show Gators Mark and Julie Fay who’s boss in this neck of the woods. But be nice to Mark. He’s providing the beer!

2 Miles - warm up down Fiero to Lake Erie. Do 2 x 1/4 mile as a Cutdown. The 2nd on should be faster than the first. Walk to recover between 1/4s.

Back to Moreau on Fiero

4 Miles- warm up down Fiero to Lake Erie.

Do 3 x 1/4 mile Cutdowns. Each 1/4 should be faster than the one before it. Walk/jog to recover between 1/4s.

Jog an easy lap.

Duplicate the 3 x 1/4 Cutdown set.

Cool down back on Fiero.

5 Miles - warm up down Fiero to Lake Erie.

Do 3 x 1/4 mile Cutdowns. Each 1/4 should be faster than the one before it. Walk/jog to recover between 1/4s.

Jog an easy lap.

Duplicate the 3 x 1/4 Cutdown set.

Jog an easy lap

Duplicate a 3rd set with same cutdown times as the first.

Total of 9 x 1/4

Cool down back on Fiero.