Wednesday September 10, 2008

Warm-up 10 minutes, steady state at 24 with 20 stroke bumps to 26-28 at full power

2 x 2,500 meters
5 minutes rest

#1 pace at +2-3 at 26 rate
#2 pace at 5k pace at 28 rate, finish off piece better than 5k pace

cool down

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