[Ouwcrew-l] Finals Week practices

[Goode, Nicholas]

Hey Ladies here are the workouts for the week of finals.  Do them All when you get time. I am giving you 4 workouts that need completed with one day being a free cardio day.  group up of you can to motivate each other.

1) 2x 20 min at 65% 18-24 spm with 5min light rowing in between no straps

2) 4x1000m with 3min rest at 2K pace

3) 4x10 min with 2 min rest (spm START for each piece is 18,20,22, 18 respectively and go up 2 spm every 2 min) i.e the first one will be started at an 18 then go to a 20,22,24,26.

4) 8x500m at 2K pace with 2min rest

Those that are planning on testing again email me a couple times on friday you can meet and i will figure out a time for the test.  Do the first three workouts by Thursday and instead of the 4th one you will be testing.

Have a great week and take care of yourself, eat well and try and get some sleep.

Nick