WATER ? TOWEL?

6:30 pm WARM UP RUN

5 MIN OUT – 5 MIN BACK

6:45 PM CIRCUIT

AT EACH STATION:

30 SEC ON – 30 SEC REST – 30 SEC ON

– 30 SEC TRANSITION

7:15 “WARM UP ERGO” 5 – 7 MINS

LIGHT-MED 5 MIN

POSTURE, SEQUENCE, CONNECTION

THEN BRING IN SETS OF 10 STROKES BUILD IN INTENSITY

HOLDING FORM = FEEL EFFECT OF GOOD TECHNIQUE

7:25 ERGO

4 X 5 MIN (3 MIN OFF BETWEEN)

MAKE THE LAST AS GOOD AS THE FIRST!!

POSTURE, SEQUENCE, CONNECTION

- RECORD DIST AND AVGE SPLIT

1.R24 @ 75% - CONSISTENT SPLIT- DON’T GO OUT HARD EARLY

2.R26 @ 75% - DROP THE SPLIT 2 SEC- STAY CONSISTENT

3. R26 - DROP THE SPLIT 1 SEC- HOLD YOUR FORM

4.R26- DROP THE SPLIT 1 SEC- LAST AS GOOD AS THE FIRST