Wednesday Dec 19 with Coach Duncan

warm-up
15 minutes
5′,4′,3′,2′,1′ @ 16, 18, 20, 22

5 x 1:20 ON
:40 OFF
Rate 24
Pace 5K

1:30 ON
2:30 OFF
Rate 26-28
Pace 2K or better

5 min cool down paddle, then stretch, stretch, stretch.

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