Monday August 9, 2010

7,000m piece
1st 1,000 at 22 spm (5K +16)
every 1K, increased pace by 2 seconds.

Rowers responsible for increasing rate gradually to a 26.

Last 1,000 meter goal pace at 26 spm (5k +4)

For those with time,

paddle 2 minutes

3-4 15 on, 10 off, goal 5k pace. Experiment with middle rates to see what feels best for them.

Cool Down
Stretch
Re-nourish

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