Wednesday, October 3, 2012 WO by Coach Duncan

20 min row
5 min skill and drill (Pause at recovery position and 1/2 slide)
15 min at 5K +6

25 min of
1;20 On
:40 Off
24, 26 (5K+4, 5K)

3 x 10 strokes on 10 Off at 28, 30, 32 (Full Power)

Cool Down
OR
Wednesday, October 2, 2012 afternoon WO by Coach Rob

Warm-up

6000m steady state
Rate: 24-26
Pace: 5k + 5 or 6

Cool down

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