Friday May 22, 2009

5-10 min warm-up

5 x 1:20 ON, :40 sec off
at 5K pace

5 x 1:00 On, 1:00 off
at 2K pace

20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible

Paddle and cool down

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