[Ouwcrew-l] Rides for 4-1

[Nicholas Goode]

Ladies,

Here is the deal for practice tomorrow.  I know we want to be on the water 
but it will surely be raining and wet docking sucks. I will be getting the 
Dock tomorrow afternoon. That means barring an act of God we will have 
water practice on Thursday.  So hang in there for one more erg piece.

5 x 1000m at a 22,24,24,26,26 with 45 sec rest.

2 min rest between 500s and the 1000s

then 4 x 500m with the following scheme:
	1st Start, high ten, settle 10, finish at 28
	2nd at pace
	3rd at pace or under
	4th at or under pace with the last 250 a sprint to the finish
Take 45 sec rest in between each 500.

I know this sounds tough but you can do it. It will pay off in the end. 
Just decide in your head that you are going to make it.

See you Thursday bright and early,
Nick

--On Tuesday, March 31, 2009 7:15 PM -0400 Shanna DeJoseph 
<sd314606 at ohio.edu> wrote:

> Unless you hear something different later tonight, go ahead and plan for
> practice tomorrow. Bring appropriate clothes to get a little submerged.
> For  those who weren't here in the fall, water docking consists of
> walking the  boat into the lake about up to your knees. Also bring
> tennies just in case  a meteor lands in the morning and we have to run
> around it... or if we end  up just having to run.
>
> Be at your spots at 5:10. I'd be extra safe and take a gander at your
> e-mails right before you go out just in case the heavens are open in the
> morning!
>
> Shanna
> Alyse
> Jenny Strickland
> Ellen
>
> Katie
> Alyssa- Bromley
> Jessie and Shelly- College and Union
> Lauren Sauer- East
>
> Jill (all on south)
> Sydney
> Jenny Sucher
> Erin
> Michelle
>
> Hannah
> Lauren C-East
> Steph D-East
> Steph G- West
> Jamilah- West
>
> Kelly (all on west)
> Tegan
> Britt
> Rachael
> Jill G
>
> People leaving right when we get off the water
> Jill Starkey-driving
> Erin
> Jenny Sucher
> 2 other people (anyone with 8ams gets dibs!)
>
> Ok girls, bring your rainwear for the morning!
>
> The lion costume in the film Wizard of Oz was made from real lions.
> Shan
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