Wednesday Nov 16, 2011

8 min warm-up 20,22,24,26 +12,+10, +8, +6 (5K) 4 x 6″ 3″ Rest 20, 22, 24 +8, +6, +4 (5K) 5 min Cool Down with 2 x 10 strokes at 28-30 Full Power.

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