Wednesday April 18, 2012

Warm up for 20 min and then do a 2K challenge piece
Look to go out for the first 10-15 strokes at a 34
Settle to a 28-30 at 2K Pace
Last 250m begin a sprint by raising the rate every 7-10 strokes until you max at 36-38.

Finish with everything you have!!

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