RA 2K Redux W5S4 Race Prep
5min Warmup
1 min 2k Pace/Stroke
19Min 2k+20(18SPM)
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RA 2K Redux W5S3 Bottom Tier
4min Warmup
5x7min 1 min rest
2K+18 (20SPM)
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RA 2K Redux W5S2 Mid Tier
4min Warmup
7/5/3/1 w/2min rest
24/12, 26/9, 28/5, 30/2(SPM/2k+)
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RA 2K Redux W5S1 Bottom Tier
4min Warmup
30min @ 18SPM 2K+20
5 Powerstroke ever 5 min
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RA 2K Redux W4S6 Mid Tier
4min Warmup
30 min 2K+15 (20SPM)
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RA 2K Redux W4S5 Bottom Tier
4min Warmup
6x6Min @ 2K+18-20 (20/18SPM)
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RA 2K Redux W4S4 Max Tier
5min Warmup
10/8/6 2K +5 28SPM
2:30min rest between
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RA 2K Redux W4S3 Bottom Tier
4min Warmup
30Min @ 2K+18 (20SPM
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RA 2K Redux W4S2 Mid Tier
4min Warmup
5x5 min 2K+5 (28SPM)
3min rest
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RA 2K Redux W4S1 Bottom Tier
4min Warmup
2x20min 90 sec rest @ 2K+18/20(20/18SPM)
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RA 2K Redux W3S6 Mid Tier
4min Warmup
30min 22/24/26 repeat switch every 5min
2K+16/13/10

In memory of "Bea"
In memory of Maternal Grandmother
Marion "Bea" Green (Mumford)
BORN: March 1, 1924

9/11 Memorial Row
SYMBOLISM
Interval 1- 9 Min 11 Sec
Rest: 17sec (minutes between impact on both Towers)
Interval 2 - 200…

RA 2K Redux W3S5 Bottom Tier
4min Warmup
18/20/22/20/18/20/22 every 2min @ 2K+20/18/16 (20SPM)

RA 2K Redux W3S4 Max Tier
4min Warmup
12/10/8 2K +8-10 26SPM
3min rest between
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