[OUWC] Greetings from our Coaches ***READ

[Gurnick, Genevieve]

Hey girls,



Here is this morning's water practice. I realize that you guys ran and did wicked abs but I'd like to give you guys the work out. It's not going to hurt you in anyway to do the pieces. It will only help you and increase your aerobic stamina.



6x10 minute pieces with 5-7 minutes rest in between

1st set, 2nd set, and 3rd set
4 minutes at 60%, 14 SPM
3 minutes at 70% 16 SPM
2 minutes at 80% 18 SPM
1 minute at 90% 20 SPM

4th set, 5th set, and 6th set
4 minutes 70% 16 SPM
3 minutes 80% 18 SPM
2 minutes 90% 20 SPM
1 minute 100% 22 SPM



Focus on the slow recovery and fast legs, and having your hands come in and out at the same speed.



See you in the morning!
Megan and Savannah
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