7000m (CONTINOUS) with rates changing every 1K
***RATE / TEMPO***
SINGLE DISTANCE:
7000m (1k Splits x 7)
Stroke rates @ 20/24/20/28/20/24/20
PACING NOTES:
(2k + 20 seconds for rate 20 to start)
- 5/6 seconds for rate 24
- 5/6 seconds for rate 28
REVERSE
www.pulselab.sg
Check this Pulse Lab workout on the ErgZone app: