4000m @ r20 // rest :30
2:00 @ r30 // rest 3:00
4000m @ r20 // rest :30
500m cooldown @ r18
Nice steady UT2 row. Start steady & use the first 4000m as a warmup. The 2:00 piece should be hard, but not all out. Keep the second 4K a few beats faster than the first.
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