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« 2012 FRCF Fall Rowing Program - Week #6 | Main

2012 Fall Rowing Program - Week #9

Mile High Sprints – Saturday, January 26, 2013 – FOUR WEEKS OUT!!!

Denver Indoor Rowing Championships – Saturday, February 3, 2013 – FIVE WEEKS OUT!!!

Primary –          

10)   6 x 2min, at fast race pace.  2 min on / 2 min off.  Hold to that rest interval.  Go flat out.

Secondary – 

1 x 18min @ 22-24 spm @ ¾ pressure.  Recover row, work on clean technique.

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