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
Was between 1:58 and 2:05 for the HARD portions. RECOVERY was just that, kept things low and slow. The only objective was to keep a 24 stroke rate. Define your endpoints at the catch and the drive.
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