Wednesday, January 18, 2012
Wednesday January 18, 2012
20 min warm-up.
4',3',2',1@ 16, 18, 20, 22 pyramid
500 meter max power at 22 rate
10 strokes ON, 10 strokes OFF at 24 max power!
500 meter max power at 24 rate
5 minute cool down at 22 (5K+6)
Stretch.
Emphasis on power (velocity) per stroke.
4',3',2',1@ 16, 18, 20, 22 pyramid
500 meter max power at 22 rate
10 strokes ON, 10 strokes OFF at 24 max power!
500 meter max power at 24 rate
5 minute cool down at 22 (5K+6)
Stretch.
Emphasis on power (velocity) per stroke.
posted by Duncan PERMALINK 
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