6x 500m
Rate: Open
Pace: Negative splits
Similar to 'Can You Hang' from last week, you'll pick a moderate-to-easy pace for your opening 500m and drop your split by 5 seconds with each subsequent interval. Followed along with a vid from DH Rowing - Shane opened at 2:20 and dropped by :10 each round, finishing with a 1:30 split for the last interval. Not possible for me, but a very aggressive target would be start at 2:22.5 split and drop by 7.5 seconds each interval, finishing with a 1:45.
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