Wednesday May 6, 2009

7,500 meters (alternate rowing 1,000 on, 250 paddle)

Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat

5 minutes of 10 ON, 10 OFF at 26 (+6-+8)

Cool down

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