A) 1000m warm up @ Easy pace
B) Rowing:
4 Rounds:
500m HARD
1000m Moderate
Rest 3:00
This is a lactic recovery workout. The primary focus here is moving at the moderate pace for the 1000m portions of this workout. You are going to flood your legs for the 500, then drop your pace only slightly for the 1000. drop to the pace when you can feel your legs flushing lacitc acid.
We want to get in touch with our legs and identify the feelings when you:
1) begin building lacitc acid;
2) begin to flush lactic acid;
3) are at your threshold (neither building nor flushing)