Gold - ANC - Taper

300 rev IM dks REC

12 x 50 IMO/fr,bk,fly drill on :50 EN2

5 x 100 on 1:20 75fr,25strk EN2-EN3+
desc last 25 from 85% to race pace
target speed is the same as the last 25 of goal race pace.

cool down