Wednesday January 4, 2012

20 min at
4′, 3′,2′,1’@18 (5K+12), 20(+10), 22(+8), 24(+6)
X 2

5 X 3′ @ 1′ @ 22, 1′ @ 24, 1′ @ 22
2′ OFF
The entire 3′ piece is at Full Power at these rates. Establish your peak power at 22, then continue it as you bring the rate to 24. When dropping the rate back to 22 try to maintain as much power as possible.

Goal: To maximize power at the lower rates. This builds strength and power per stroke. As we learn to deliver more power at the lower rate, it will make you more efficient and cause one to establish good technique.

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