Friday May 23, 2008

Workout:
5 minute skill & drill with steady state power

1:20 ON
:40 OFF
x 5
Rate: 24-26
Pace: 5K pace

10, 20, 30, 40, 30, 20 ,10
with 10 strokes rest
Race Pace

5 x 250 meters with :30 seconds rest
Sprint Pace

Cool Down

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