[Ouwcrew-l] Friday Practice

[Nicholas Goode]

Ladies,

So Here is the deal. Friday Practice on your own:

10 min. warm up
2K Race Prep ( incl. your power 10s and whatnot)
5 min. cool down no straps
Dont forget to stretch!

Nick


--On Wednesday, February 25, 2009 7:45 PM -0500 Nicholas Goode 
<ng359004 at ohio.edu> wrote:

> 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
>
>
>
>
>
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