3x 1000m* / rest 5:00

Row each 1000m as follows:

500m @ 26 s/m

250m @ 28 s/m

250m @ 30+ s/m

Pacing: Start at 2k + 6-8 seconds at r26. Increase pace at least -2/-3 seconds with each rate increase. Use rate to control pace. Such a valuable concept. This session is designed to get you working from mid to high rates during a 1000m rep. This will help with staying controlled and composed under fatigue. Besides that, it's fun to drop the hammer over the final 250m when you still feel somewhat "fresh" and a long rest is coming up.