Friday December 5, 2008

Today is a performance day to find out our 2k paces

10-15 min race warm up

4 x 500 m
90 seconds rest

you will race all 500’s as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race…meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500’s. That should be your 2K split when we do the 2K.

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