Saturday Practice

This will be an endurance workout so you want to be around 60%
Regular warm up - make sure to get heart rates up first thing on the water (after a land warm up)
2 times around the island - try to get a time for both - I recomend starting under the train bridge at the 1000m start line.

Then time yourself from wire to wire (above island to below island) for the Aug 13 race (possibly lets get the time at least - this is a race not 60% if you have to go 2 boats for the round the island bit thats ok but then get into one boat for the time trial.)

Ben