Workout of The Day 6/01/15

#FeelTheWheel Workout

Total Time 40 min

10 min Warm-up:
4′, 3′, 2′, 1′ at 18, 20, 22, 24

1:20 On, :40 sec paddle x 10 (20 min)
Stroke rate: 22, 24 alternate
Pace: 5K +4 (22), and 5K (24)

10 min cool down steady state at 22 strokes/min
Pace: 2K + 19

Enjoy!

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