Workout 49 - Damper Pyramid

Warm up

5000m with rate changes every 1000m: 22-24-26-24-22

Cool Down: 2 Minute Easy

5 x 30 Seconds Hard @30 with 30 Seconds Rest  

2 x 1 Minute Intervals Increasing Stroke Rate @29/30 

4 x 30 Seconds Hard @28 with 30 Seconds Rest

3 x 1 Minute Intervals Increasing Stroke Rate @26/27/28

3 x 30 Seconds Hard @25 with 30 Seconds Rest  

4 x 1 Minute Intervals Increasing Stroke Rate @22/23/24/25

2 x 30 Seconds Hard @21 with 30 Seconds Rest

Warm Up and Workout: 5 x 1 Minute Intervals Increasing Stroke Rate @17/18/19/20/21

Pre Warm Up

5000m with rate changes every 1000m: 22-26-22-26-22

interval   1 Intervals of 1 Minute of Work 

2 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval

3 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval  

Workout: 4 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval

Warm Up: 5 Intervals of 1 Minute of Work with 1 Minute of Rest *Increase intensity each interval

BRIC Indoor Championship