[Ouwcrew-l] Monday Practice

[Goode, Nicholas]

Hello Ladies,

I am held up at home and will not be at practice Tomorrow.  Therefor it will be on your own.  the workout is 2x20 min with 3 min rest.  Take a water bottle so that you will be able to get a drink and don't have to get up and will be ready to go right after 3 min.  break down each of the 20 min into 5 min at each of the following 16,18,20,18 strokes per minute.  Keep your split at 2K+20sec for the first one and try and beat your avg split by the end of the second one.  Be sure to focus on form during these pieces with a slow recovery and to keep the split AND SPM.


all best,

Nick Goode