Hi all,

With luck you've all managed to recover from both last weeks ergo
sessions and the weekend's racing.  In the last week prior to HOTY, we
will have only the one ergo session.  It's one of my favourites and
should help freshen you up nicely for the big event.  Recommend
getting this done early in the week, and certainly no later than
Thursday morning.

Warm-up 1500m feet out -
(1000m @ +20, 250m @ +5, 250m @ +20)
Then...
2000m @ + 3
Rest 5min
2000m @ +1
Rest 5min
2000m @ -1
Rest 5min
Warm-down 1000m @ +20

This should not be a difficult session.  The final 2k should be
moderately testing and should hurt a little over the last 1000, but
you should feel as though another 2k would be possible (albeit tough).
If you've been completing all sessions up til now, this one will be a
doddle.

Enjoy, Drew