[Ouwcrew-l] Monday Practice

[Nicholas Goode]

Ladies,

We are still trying to sort out the Ping Problems so here goes:

Monday:
30 min 2K+15 (Use Erg sprint time if you remember it)
20-24 strokes per minute
10 minute Cool down Jog

Tuesday:
Bootcamp


Again congrats this weekend and I am very proud of all of you.

Nick

--On Thursday, February 26, 2009 9:29 PM -0500 Nicholas Goode 
<ng359004 at ohio.edu> wrote:

> 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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>
>
>
>
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