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TUESDAY 9.13.2011: B LONG INTERVALS DAY 2 WEEK 4
Endurance:
Row (SS Tue): 1 x 2k TT, rest 5:00, then 2-4 x 500m, rest 1:30, hold 500m efforts within 2-3 seconds
Interval sets should follow TT efforts. Post sport and times to comments.

Row 2k: 07:07.3 (PR) 01:46.8/500m Previous PR (101223): 7:15.8, 1:48.9/500m
01:25.3 400 32 01:46.6
01:25.9 800 31 01:47.3
01:25.8 1200 31 01:47.2
01:25.8 1600 30 01:47.2
01:24.5 2000 31 01:45.6

2x500
01:55.4 500 30 01:55.4
01:54.8 500 29 01:54.8

Warm-up:
5 minute row: 1230 02:01.9

Cool-down:
5 minute row: 1173 02:07.8