Workout: 5 min warm-up

3 x 2,000 meters

#1 – Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)

#2 – Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)

#3 – Same as #1

Rate stays the same throughout 2,000m piece. Every 500 we are adding power and velocity with out change to the rate to practice application of more power.