7:30 am Workout with Coach Candace

Warmup:

7-8 minute warm-up (building the stroke from arms only, including some power 10s at the end)

10 x 1′ ON, 1′ OFF (Full Pressure)

8x 20, 22, 24, 26, 26, 24, 22, 20 (pyramid

2x 28, 30 (the group really wanted to have some fun with higher rates at the end, so I went along with it)

Warmdown:   11:30am with Coach Ted   7m steady state (5K + 15-18, 20-22 spm), focusing on length and technique following the power pieces