Monday April 19, 2010

40 min Steady State row

4,3,2,1 @ 18, 20, 22, 24

at the last 10′, 9′, 8′ min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.

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