Monday November 5, 2007

Last week we focused on maximum power with 10 and 20 stroke pieces.

This week we want to focus on technique with medium power with hi and low rates. We will alternate hi and low and attempt to maintain both power and quickness at the “catch” with leg connection.

40 minutes

10 minutes: 18, 24 (+14, +8)
10 minutes: 20, 26 (+12, +6)
10 minutes: 22, 28 (+10, +4)
10 minutes: 24, 30 (+8, +2)

Pace: We want to establish a steady state effort at the low rate and maintain the same effort as we transition to the high rate. Keep the connection quick with the lower body (legs).

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