Warm Up
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
"Row ""2k PR Paced"" Workouts"
3 Sets:
800m at Moderate Pace
400m at 2k PR (or Fast) Pace
200m Controlled Sprint*** (98%)
*Rest 3 Min between reps & 5 Min between sets.
***Retain control of form/technique
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint
"Row ""2k PR Paced"" Workouts"
3 Sets:
800m at Moderate Pace
400m at 2k PR (or Fast) Pace
200m Controlled Sprint*** (98%)
*Rest 3 Min between reps & 5 Min between sets.
***Retain control of form/technique
Cool Down
3min at easy "cool down" pace