Friday Dec 21 End of World Workout with Coach Ted

End of the World Special!

Warm Up

10 min 4, 3, 2, 1 18 (5K+14), 20 (+12), 22(+10), 24 (+8)

2000 meters change rate every 500 meters 24 (2K+6), 26(2K+4) repeat

5 x 1 min on 1 min off 28 at full power 2K or better

3 x 15 strokes on 15 strokes off 30 full power until nothing is left

warm down and stretch

greet the new world with a new attitude

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