Friday September 14, 2012 W/O by Coach Duncan

Warm-Up: 10 min 4′, 3′, 2′, 1′ @18, 20, 22, 24

5,000 meter piece at 24-26 @ 5K pace +5

10 minutes of 10 Strokes ON, 10 Strokes OFF
Rate: 28-30
Pace: Fast as possible with given rates

Cool and Stretch

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