Today is a fitness check in.

15-20 min warm up. (10-15 minute steady state with stroke rating changes and then 5 min of high race pace 10’s and 20’s)

5000 K piece

My advice: Go off at a conservative pace at or around a second or two off your race pace goal for about 2-3 minutes and then start to get the split down to your goal. Stay focused and keep the rate up around 27-28. Stay anchored at the catch and quick release at the finish.

Finish strong. You are in shape to do this. Don’t let yourself finish too strong and come away feeling you left to much at the end. Try to empty the tank evenly.

The result will surprise you and then you’ll have a new goal to follow this Fall/Winter.

Good Luck!!