9min = 3 x (1min@20min test split - 3seconds R28 / 2min@20min test split R24)
Day 2) Erging. Warm up 20min.
1250m R28 (pre- test for 2000m)
Intensity. I hope you were recording your splits from the last week's workouts. Take the average from last week's 3 x 3 min workout and add 2 seconds to it. Hold the split for the first 1000, then for the next 250m go faster by 1 second.
If you don't remember your 3min split or didn't do that workout, then start with your 20min test - 5-6 seconds for the first 1000m then for the next 250m go faster by 1 second of your split.
Do not sprint for the last 250m, stay at target splits. This workout is a pre- test for 2000m to see at what intensity and rate you are comfortable holding the pace.
The 2000m test is scheduled for next week. If are going away earlier, please complete the test before you off to the holidays. If you do the test on your own, please send me your splits.
Day 3) Practice on water.
Warm up for 3000m (8:15- 8:45am). Meet at the seawall at 8:45pm.
Time trial 2 x 2000m R26
Maksym
****************
-- Edited by Maksym on Sunday 13th of December 2015 05:22:58 PM
