Workout for Monday June 4, 2007

3 x 2,000 meters with 3:30 REST

#1 – 1st 500 @ 20 (+6 over 5k pace), 2nd 500 @ 22 (+4 sec over 5k), 3rd 500 @ 24 (+2 over 5k), 4th 500 @ 26 (at 5K pace)
PACE: 85%

#2 – Rate 22, 24, 26, 28
PACE: (+4, +2, 5K pace, -2 faster than 5K pace at 28 stroke)

#3 – Same as #1

Steady State: 10 minutes of cool down

This should be a nice 85% set of 2,000 meter pieces. The focus is to stay consistent with the power. The only reason the split goes down is because of rate. Stay long and strong and let technique dictate the application of power.

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