Monday October 5, 2009

40 min total work

30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.

10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3

cool down 5 min paddle

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