Wednesday, December 16, 2009
Wednesday December 16, 2009
10 minutes: Warm-up skill and drill
15 minutes:
3' ON
1' OFF x 4
pace: 5K
rate 26 1/2
2 min:
paddle
1' 20" ON
40" OFF
pace: 5K -2
x 5
26 1/2
10 strokes ON
5 strokes OFF
x 5
rate 22 - 30 (gradual rate increase as your power gets stronger)
pace 2K pace
15 minutes:
3' ON
1' OFF x 4
pace: 5K
rate 26 1/2
2 min:
paddle
1' 20" ON
40" OFF
pace: 5K -2
x 5
26 1/2
10 strokes ON
5 strokes OFF
x 5
rate 22 - 30 (gradual rate increase as your power gets stronger)
pace 2K pace
posted by Duncan PERMALINK 
Subscribe to Posts [Atom]