Wednesday, December 28, 2011

 

Wednesday December 28, 2011

10 Min warm-up
4', 3', 2', 1' @ 18 (5K +12), 20 (+10), 22 (+8), 24(+6)

5 x 3' (1' at 26, 22, 26)
1:30' OFF
26 (5K), 22 (5K+4), 26 (5K)

5 x 1:30' (30" at 28, 24, 28)
1:30' OFF
28 (2K), 24(2K+4), 28 (2K)

Cool Down paddle at 18 for 5'

Stretch for 10 minutes

posted by Duncan PERMALINK
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