Day 1 Warm up 20'. 3' rest. 1 x 20' (14' @R22 at 20' test pace + 10", 3' @R24, 2' @R26, 1' @R28. Every time rate goes up, go faster by 2" off the split.)
Day 2 Warm up 20'. Rest 3'. 1 x 19' (4' @R18, 3' @R20, 2min @R22, 1' @R24, 2' @R22, 3' @R20, 4' @R18.) Start R18 at 20' test pace + 10". For every rate change, drop 2 seconds.
Day 3 Practice on water. Warm up 30'. 1 x 1500m, running start, practicing racing rate and pace.
NOTE: Head of the Lake is in Seattle on Sunday, November 3. Boat loading will occur at 10am on Saturday, November 2.
