Friday December 30, 2011

Warmup: 10m (4, 3, 2, 1) starting at 18 and 5K+12-14, adding 2spm and 2 beats of pace every transition

4x 10 strokes on, 10 strokes off, starting at 26 spm & 5k pace, ended at 28 spm & 5K-2-4 pace

Main pieces:

5x 2m on 2m off rate 26. Start at 5k pace, move down to 5k-2-3 pace by the fifth

3x 2m on 2m off rate 28. Start at 5k-2 pace, move to 2k pace by the fifth

Warm down 3-5 minutes steady state to paddle

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