Nice work on last week’s 9x1 workout. This week we are going to back off the pace a little bit and practice rowing at our 2K race pace.
Racing & Recovery
Primary – At your race pace
1 –250M (2 min. rest); 2 - 500M (3 min rests); 3 – 750M (4 min rest); 4 – 1000M (5 min rest); 5 – 1250M; 2K race pace cadence and fan setting. Five stroke start for each piece and right down to race cadence
Secondary – Steady State training
2 x 15’ Utilization Training: Row at 60-70% of Race pace, u pick fan and cadence.