C2 Row:
8 x 250m w/ 0:45 rest

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m. This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.

56.7
57.2
56.6
56.6
57.7
56.9
57.1
57.4

Held between 36 & 37 s/m and sub 1:55/500m pace for all splits.