Primary – Stairway to Heaven
1 –250M (3 min. rest);
2 - 500M (3 min rests);
3 – 750M (3 min rest);
4 – 1000M (3 min rest);
5 – 1250M (3 min rest);
6 - 1000M (3 min rest);
7 - 750M (3 min rest);
8 - 500M (3 min rests);
9 - 250M (3 min. rest);
At as close to 2K race pace cadence and fan setting as you can hold. Five stroke start w/ 10 strokes high for each piece and right down to race cadence
Secondary – 2 X 9 min; 22-28 spm; 75-85% of 2K pace, u set fan.
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