8x 0:45 work / 1:00 rest
r20/24/28/30/32/28/24/20
For these shorter, sprint-ier efforts I have been liking using a lower drag because it forces me to be quick at the catch and push hard with my legs to hit my desired targets. Used the 'tiny circles' drill at the catch to help with connection to the machine and improved power. Put in a good warmup, making sure to reach r32 during the last warmup interval.
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