Tuesday: cover at least 12km. Last 1000m of the practice 750m R24 max pressure.
Thursday: 20'TT = 10' R24+ 7' R26 + 3’ R30, max distance. Your aim is to beat the distance from the previous week.
Saturday: WU30’. 1k R26, 1k R28. 3 x 500m R32. Focus on length of the stroke.
