Throwdown Thursday challenge for you of you have a lot of time after class or during open gym on Saturday give this workout a row. What this is, is a varying time and distance workout. What you are going to do is select workout ---> intervals:variable ---> distance and set it to 250m with a 1:00 rest ---> then time for 3:00 with one minute rest---> going to make it 10 intervals back and forth. Your goal with this workout is to, maintain a 5 second window of time on each finish of the 250 and within the 3 minutes maintain within 25m on each finish distance. Give it a try and sweat!