Row 1k @80% Aer- Avg. 4:10
Rest walk 2 min
Row 500m @90%- Avg. 2:05
Rest walk 2 min
Row 250m @80% Aer- Avg. 1:00
Rest walk 2 min
x 3
Notes:
- Row accels warm up, practice fast starts into fluid stroke
- Consistent pace, good breathing
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