Wednesday, October 22, 2008
Monday October 19, 2008
Workout 40'-60' steady state
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
Cool Down
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
Cool Down
posted by Duncan PERMALINK 
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