Hi all,

As promised, we have a lighter week on the machine this week.  We
still have over 8 weeks to go before WMG, so it's important to stay
healthy and well.  A big part of that is not over-training, you can't
push yourself flat out each week.  Hence, this weeks ergs are...

1) Warm-up 1000m feet out, then
*Set clock for 30min
*10min @ +9
*10min @ +6
*10min @ +9
This is intended to be a cruise, you should be comfortably tired by
the end, but by no means exhausted.  Don't push any harder, give your
body an easy day.

2) Warm-up for 10min at around +10 to +15 with 2 or 3 10-20 stroke
bursts of around +0, then
*Set clock for 10min
*10min @ the split you would hope to average for your next 20min test.
For example, if you averaged 1.56 for your last 20min, but feel as
though your ergs have been improving and you have been attaining the
splits easily, then try 10min at 1.55 or even 1.54.
*Warm-down 1000m minimum.
This should be solid but not terribly taxing, at the end of the 10min
you should be breathing hard and your HR should be around 80-85% of
max, but you should feel as though another 5min at the same pace is
manageable.

Next week we will have another crack at 20min to adjust our training
levels if necessary, so make sure you do not overdo either of the ergs
this week.  Some illness throughout the group is inevitable, however,
we don't want everyone off training for 2 or 3 weeks with
coughs/colds/flu.  Look after yourselves!

Drew