if you mean 30 seconds fast and 30 seconds slow then that's fine. if you want start with 120 seconds slow and 30 seconds fast and every week take off 20-30 seconds off the slow part till you reach 30/30.

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MONSTER: My Strength Endurance Journal, Part 2: The Strength Endurance Journal Returns <--NEW

BULKING: My 5X5 Journal

CUTTING: My CKD Max-OT Journal, My HST Cutting Journal