Today we begin to work on upping the strength per stroke ratio with some low stroke yet high intensity pieces.

2 x 18 minutes (2 minutes rest of skill and drill)

3′(+12), 2′(+10), 1′(+8) @ 18, 20, 22

PACE: is 12 seconds over 5k pace, 10 sec, 8 secs.

If you cannot hold your individaul target goal through out this piece then you will have to re-set your taget goals. Be sure you can get through it.