Ladies, So tomorrow is still on your own, hopefully it will be the last day. The Workout is: 3000m at a 18-22 strokes per minute (use as WARM-UP - perfect form but pushing yourself) 15min at 2K +10 sec 10min Cool down (Feet out of your straps) Dampers are still at a 3! Dont forget the 72 hour rule is in effect and we have a meeting tomorrow. Nick