It’s that time again!
6x500m row, rest 2 minutes between efforts
*Set a pace that you can maintain or pull slightly negative splits. If you’ve done this before, look up your splits and use them to guide this session. If you nail this interval system, you will end up completing all 6 intervals inside a 2 second spread and your final interval will a maximal effort where you barely scrape out your fastest time. Record the results of all 6 intervals. We will be doing this again in 2 weeks.
**We did this August 26th. Use your results from that effort to better inform your effort today. If you had successful negative splits then try to start with a slightly faster pace and keep your negative splits inside a tighter range.