Wednesday, May 23, 2012 WO by Ted

2000 Meters change rate every 500m
start at 20 5K + 10 end at 26 5K + 4

rest 2 min

1500 M
22, 24, 26 start at 5K + 6

2 min rest

750 M

2 min rest

500 M
26, 28 start at 5K – 2

250 M
30 at 2K or faster

Warm Down Steady State Row