Friday, June 12, 2009
Friday June 12, 2009
Warm-Up: 12 minutes
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)
then
5,000 meter performance piece
rate 26-28 for the base rate
Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)
then
5,000 meter performance piece
rate 26-28 for the base rate
Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.
posted by Duncan PERMALINK 
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