Wednesday September 30, 2009

Warm-Up 10 minutes

1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2

1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2

Cool Down

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