Workout for Friday December 14, 2007

Warm-up:
10 minutes

6 min @22 +6
3 min OFF
5 min @24 +4
3 min OFF
4 min @26 +2
2 min OFF
3 min @ 28 (5k Pace)
Paddle

:30 second ON @ 28 -4
:30 seconds OFF x 10

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