Friday February 10, 2012

Start with a 10m warmup:
4, 3, 2, 1 ladder, starting at 18, around 5K +10, moving 2-4 beats each transition to end at just over 5K pace
 
Transition – quick pieces to add speed and burst:
20 strokes at 26, 5k pace
15 strokes at 26 5K-2
10 strokes at 28, 5K-4
 
Main workout:
4x2m on, 2m off, 26 spm, 5K pace (last piece or two sub 5k)
3x2m on, 2m off, 26 spm, 5k pace minus 2 to 4. Last :30 of each piece up to 2k pace

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