Tue: cover at least 12km @ R24. Last 1000m of the practice R28 max pressure
Thu: 20'TT = 15’ R24+ 3’ R26 + 2’ R30, max distance. Your aim is to beat the distance from the previous week
Sat: WU30’. 1k R26, 1k R28. 3 x 500m R32. Focus on length of the stroke. (If the water is good, we will be doing 4x1K with increasing rates and a finish as per the notes in Race Plan found in Coach Messages-Carolyn)
