A) Row 750m easy to get warm
B) 4 Rounds:
– 500m row @ Moderate Pace
– :30 rest
C) 500m row @ Gear 0
B is designed to be a 2000m row with small breaks along the way. You will build lactic acid in your legs through the 500s, but the :30 rest will not be enough to clear all lactic acid. Focus on hitting your Rx times for the final couple 500s.
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