A) P&G 750m warm up
– 70m Legs only
– 60m Arms/Back only
– 125m easy
– 250m of 3 hard pulls, followed by 7 light pulls
– 250m easy
B) 6 Rounds:
500m @ Gear 1
500m @ Gear 5
This is a workout designed to develop your lactic threshold on the faster intervals. No rest between sets & reps. “rest” is the Gear 1 work. Gear 5 is your 1000m PR pace. The paces should differ anywhere from :20 to :40 per 500m pace.