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Hi Ladies,<br>
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<span style="font-family: Tahoma;">So You got a Day off, cause I forgot to get a workout up. Hopefully you didn't wast it and still did some cardio.<br>
<span style="font-family: Tahoma;"><br>
<span style="font-family: Tahoma;">Either Sat or Sunday Rowing workout.<br>
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10 min at 6K pace -1sec (For example: if you rowed at a 2:05 avg 500split row at 2:04 for 10 min)<br>
<span style="font-family: Tahoma;">3 min ACTIVE rest<br>
<span style="font-family: Tahoma;">20 min 6K pace +1sec<br>
<span style="font-family: Tahoma;">5 min ACTIVE rest<br>
</span></span></span></span></span></span></span></span></font>5 min 6K -2 sec<br>
<font size="2"><span style="font-family: Tahoma;">1:30 ACTIVE rest<br>
<span style="font-family: Tahoma;">250meters all out sprint<br>
<span style="font-family: Tahoma;"><span style="font-family: Tahoma;"></span><br>
</span><span style="font-family: Tahoma;"><br>
<span style="font-family: Tahoma;">Cool down and STRETCHING<br>
<span style="font-family: Tahoma;"><br>
<span style="font-family: Tahoma;">Enjoy <br>
<span style="font-family: Tahoma;">Nick</span><br>
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