Standard Warm Up...30/30/30, PP's
4km Steady State - form is ESSENTIAL
70% of max - work on your "particular changes"
4km Technical Drills (square pairs, pause drill(x3 position), port square-starboard square)
4km Rate changes 60% (18-22-26-30-26-22-18)
Warm down - Steady State
DRY LAND - Core Stability
