Rowing Intervals
1:00/1:00r
2:00/2:00r
3:00/3:00r
4:00/4:00r
3:00/3:00r
2:00/2:00r
1:00/1:00r

Time: 16 minutes
Distance: 3907 meters

Drag Factor: 115

Notes: The objective should be to create some muscular endurance. This is earned by effort not by speed. My goal was to hold a stroke rate at 20 while striving for a 2:00/500m pace. A secondary goal should be to match or improve the distance recorded on way up during your trip back down the ladder.