Row 500m @ building effort
Rest 90-120 sec; Start at 5 sec slower than target 2k, and then build to 1-3 sec faster than target 2k pace within the set
**Rest as needed bw sets 4/5
I did all of these with a 1:42/500m 2k pace. During each 500m row, I'd row 200m at a 1:47/500m, 150m at 1:42-1:43/500m, then the last 150m faster than that.
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