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WORKOUTS

Daily Workout

WARM UP:

– 20min include 2x5min at medium endurance (hard to talk pace) and ramp to sub threshold (cant talk pace), with 5min rest

MAIN SET:

– 20 min with 20 sec on/40 sec easy- hit the on as close to max as poss that you can withstand for the entire 20 min
complete with easy paddling

COOL DOWN:

– 10min easy paddling

 

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