Row 10 Seconds @ 95+% effort
rest 60 seconds
x6 sets
Done, don't remember paces though
Row 500m @ 2k goal effort (+/- 2 sec)
rest 3:30
x10 sets
*rest to recovery bw sets 5/6
*Goal is to keep same or slightly faster splits this week - push yourself on this
Slowest 500m was a 1:40.9, fastest was 1:40.1. Most were in the 1:40.5 - 1:40.7 range. I need to do a better job coordinating my leg drive with my arm pull. I've noticed that early in each interval I rely too much on my legs, when they get tired I switch to relying too much on my arms. After a few sets I have a problem maintaining good mechanics during the last 150-200m of each set
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