Friday, April 17, 2009
Friday April 17, 2009
Candace will sub today and provide her own workout.
If you are on your own...
Warm-Up: 10 minutes (firm row at 24-26 @ 80%)
3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2
then
20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets
steady state cool down
If you are on your own...
Warm-Up: 10 minutes (firm row at 24-26 @ 80%)
3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2
then
20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets
steady state cool down
posted by Duncan PERMALINK 
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