1/18/2022

Row 3k: 500m @ 2k pace into 2500m @ 2:05-2:10 pace
*focus on posture during the 2500m portion - sit-up straight, legs first drive, keep SPM lower
rest 6-8min on bike
x2 SETS

Set 1) 1:41.9/500m for the first 500m, then around 2:06/500m or so for the remainder

Set 2) 1:41.9/500m for the first 500m, 2:07/500m for the next 500m, then 2:00/500m for the remainder

Strokes per minute for the slower paces were around 24/min, give or take one