On the rower:
5 rounds:
500m @ Gear 1
250m @ Gear 6
250m @ Gear 1
This is a Speed Endurance piece. The focus of these rounds will be the 250m @ Gear 6.This should be nearly ME for the 250, then back to Gear 1 for the remaining 250. Gear 6 is your 500m PR pace and should be extremely difficult after a 500m ‘warmup’ each round. Paces should vary by :25-:30/500m between Gear 1 & 6.