Friday, January 22, 2010
Wednesday January 20, 2010
10 min warm up
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
posted by Duncan PERMALINK 
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