**Thursday – October 18th**

Some days we crush ourselves. Other days we need to slow down things down and practice. Get better at rowing today.

Warmup:
Rowing technique

Intervals:
3k row (3-5 seconds slower/500m than last 5k pace)
5 minute rest
2k row (Last 5k pace)
3 minute rest
1k row (Target 5k pace)