Warm Up:
2 Minutes Easy @22 then,
10 Minutes Easy @24
At the top of each Minute, Row 10 Hard Strokes @24
Workout:
Five 4 Minute Intervals
Row 350m @24 Hard
Recovery Row @24 to finish the interval
No Rest between Intervals
Held 5k pace for the HARD 350m. Define your endpoints at the catch and the drive. Catch, finish. Catch, finish. Use the legs, PRESS them to extension, don't just FLOP them to extension. It can be easy to let your rate and pace fall away during the recovery periods. Bring it back.
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