Workout for Friday April 20, 2007

Warm- Up:
10 minutes (first 5 minutes steady state, 2nd 5 minutes 30 sec full pressure beginning at 24 ending at 32.

500 @ 26 Full Pressure

2 minutes rest

500 @ 28 Full Pressure

17 Strokes ON, 5 Strokes OFF x 10 @ race pace

Cool Down steady State

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