Wednesday – August 12th

“Row well and live.”

Intervals:
2k time trial
*Give this your full effort and see what you are capable of. Plan for the full effort. Start at a pace that you think it’s possible to maintain. If you think you can do a 2:00/500m pace then hold that for the first 1k and then speed up if possible. Don’t start at a 1:50 and fall off because you were way outside of your capacity.

• Rest 5 minutes

Then 4x500m row at a pace 5-7second/ 500m slower than your 2k pace.