Macclesfield Canal - 31st October 2009

"Forward paddling" session with coaching from Neil of MADCC. Covered about 6 miles, on the water for a couple of hours. Performed the following routines:

• sprint starts (try to get up to speed in 5 strokes)
• starts followed by 10, 20, 30, 40 stroke sprints
• pyramids of 10, 20, 30, 40, 50, 40, 30, 20, 10 sprints with short easy paddling rests between
• 1 mile time trial - 10 min 20 secs - but that included a boat delay at one bridge