Row Intervals 
2/3/4/3/2 minute intervals
2 minute rest between each

DF 114

Start at 70% of 2K pace on the first interval and get faster. Be bold on the last interval and go for it. Rate is open - I chose to start at r24 and nudge the rate up by 1 each interval while getting faster. 

Recovery + Midline 
500m // 1000m // 500m // 1000m // 500m
Rest two minutes between intervals. 

During rest intervals, complete 10 sit up to press and 10 Russian twists holding 15lb plate. R/L = 1 rep on twists. 
*Sets of 10/10 must be unbroken*

Five alternating 500/1000m intervals with two minutes  rest between. Easy meters at a low stroke rate - holding between 131 and 141 WATTS. I had no push in my legs after yesterday's row. Kept heels on the ground during RT.

Row Conditioning 
Part 1
8 minute row
22spm @ 2k plus 16
DF = 115
This is about POWER 

Part 2
6x 40 secs work // 30 secs rest
32spm // 2k minus 3 or faster
DF = 130
This is about SPEED

Recovery Row 

10 mins | 2:30 pace | r18 | 2:30 rest

7.5 mins | 2:25 pace | r19 | 2:00 rest

5 mins | 2:20 pace | r20 | 1:30 rest

2.5 mins | 2:15 pace | r21 | 1:00 rest

Nice, easy recovery meters out in the garage. Turned the drag down quite a bit and let my legs carry me through this one. 

Strength 

Did a 20 min upper body strength from Peloton app. Used a combo of 20-pound and 35-pound dumbbells. No set rep scheme, instead I did three sets of 40 seconds work/30 seconds rest for the following exercises: overhead press, bent over row, bench press, bicep curls and single DB overhead triceps extension. 

The Row Series VIII - Event 3 

Singin' Through The Pain 
Row 750m
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 90 seconds
Row 750m 
 Rest 3 minutes
Row 750m 

Scores: 
3A: Final 750m time (1:58.8)
3B: Total time (15:52.3)

Row Conditioning 

⏱️ Duration: 10:00

💨 Stroke Rate: 24

🚀 Drag Factor (DF): 126

You'll alternate between sets of HARD and EASY strokes. Focus on pushing your limits with powerful strokes, aiming for a pace of around 2:03-2:05 for the HARD segments. Use the following EASY strokes to recover and lower your heart rate.

15 HARD / 10 EASY

20 HARD / 15 EASY

25 HARD / 20 EASY

30 HARD / 25 EASY

35 HARD / 30 EASY

Row Intervals 

3x 3.5 minutes with increasing rates

• Break down each interval into segments: 1 minute at r30, 1 minute at r32, 1 minute at r34, and finish with 30 seconds at r38.
• Rest for 4 minutes between each interval.
• Rates: 30/32/34/38

You'll spend a minute at r30, a minute at r32 and a minute at r34 before bumping up to r38 for the final 30 seconds of each interval. Prioritize nailing those rates over your split. Dropped the DF 10-15 ticks from normal to allow for a super quick turnaround at the catch. Was super helpful to see the intervals broken down into their own minute, I was able to focus on the prescribed rate for that minute only. At the highest rates, you'll need to shorten your stroke. Keep those heels planted and focus primarily on the body swing. Shorten those strokes and focus on body moving from 11 to 1.