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Breakeven..new i-mix (1264)
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I will finish this later today...sorry! gotta get kids to school
· Baby….warm
· Breakeven… +1, +2., +3( this is adding turns or resistance) climbs
· Whatdaya…..attacks
· Nothing on u…..flat road :40 with :15 dt
· Black betty…..concentrate on pace and resistance w/ climbs 1:00 (cue "work for your break)
· September. ….(beginning of song sit up and clap...get folks excited)sprints :30
· Blue water……….work a set! see below
1:00 sprint(fastest legs not the winner! use resistance and work the pace;
:45 seated climb
:30 stand climb
:15 attack
:30 seated climb
:30 standing climb
repeat!
:
· Time………work a set!
· Boys are back………stand jog/running with resistance….free choice last 2:00
· Jazz it up……:10 sprint w/ :05 rest X 4 and :10 stand sprint w/ :05 recovery X 4....Repeat!
· Wicked game……..work a set
· Come rain …………..cadence drills: count the # of revolutions per one leg for 10 times and then stand...do this 2 x (each person working at own pace)...then 20 revolutions x 2, then 30 x 2 then 40 X2
this sould be the end but see extra music below
· Listen to music…..x tra
· 100 stories….x tra
have fun! e-mail with questions. caroline
Submitted by Caroline from Bethlehem, PA on 3/9/10
Email: Mcarolineb@verizon.net