Friday October 26, 2012 Coach Duncan

10 min warm-up with pause drills…22-24 stroke rate

1:20 On, :40 sec OFF
x 7
Rate: 5K

then

5K piece at 24-26
rate: 5K+8

3 x 10 strokes on, 10 strokes OFF at Full Power (28-30 rate)

Cool Down

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