Rowvember Day 27 

5 mins intervals @ r16/18/20

Repeat

Rest 2 mins between each interval

DO NOT GO ABOVE ZONE 2!!

Rowvember Day 28

12x 350m row

Rest 2 mins between each

Rate: High

Pace: Fast

Your goal? No round should be slower than the one before it.

Used DAY 27 session as a warmup today. Focused on consistency - how many strokes in a minute could I hit at the prescribed rate? How many in a row? The rower I used needs to be cleaned badly and even at 5.5 damper, the drag was only 92 - not optimal for sprints so I kept the 350s for DAY 28 moderately hard instead with one goal: don't weaken.