1 x 600 (:30 technique work the first 25 of each 100
1 x 600 (:30 pull, hold an even stroke count
1 x 600 (:30 kick 50 Moderate, 50
4 x 50 (:20 Find a steady pace
1 x 500 (:60 Hold a steady pace
1 x 500 (:45 Hold a steady pace
1 x 500 (:30 Hold a steady pace
1 x 500 (:15 Hold a steady pace
1 x 500 (:60 Hold a steady pace
1 x 100 Very easy technique work
4,500 Meters
