12/9/2019

Row @ 6-8 sec/500m faster than 2k pace until you reach 8/10 effort (should not be hitting muscular failure - stop before large amounts of local fatigue)
rest 60 seconds
x until until you reach total 1000m
This took 3 sets, rowed at a 1:34/500m pace


Row 1000m ---> increasing effort as follows:
200m @ 13sec/500m slower than 2k pace
200m @ 9 sec/500m slower than 2k pace
200m @ 5 sec/500m slower than 2k pace
200m @ 2k pace
200m @ 2-3 sec/500m faster than 2k pace
rest 5min bw sets
x4

Finished 4 sets. First three were great, but I fell off the rails in the 4th set and stopped there

Goal Paces - 1:55/500m, 1:51/500m, 1:47/500m, 1:42/500m, 1:39-1:40/500m

Set 1 - 1:55.7, 1:51.5, 1:47, 1:41.7, 1:39.5
Set 2 - 1:55.5, 1:51, 1:47.5, 1:42.7, 1:40.5
Set 3 - 1:55.7, 1:51, 1:47.2, 1:42.5, 1:41.2
Set 4 - 1:56.5, 1:52, 1:50, 1:48, 1:47.4