2 x 15 Min 5, 4, 3, 2, 1 spm start at 5K + 23

7:30am Workout with Coach Ted

2 x 6 min on 3 min off

1. 3, 2, 1 24, 26, 28 spm start at 5K + 4 lower split each jump

2. 0:30 on 0:30 off 26, 26, 30, 28, 24, 32 spm all full power

stretch

11:30 Workout with Coach Rob

Warm-up

5000m row

@ 5k pace +2/3

Rate – 25-27

Cool down