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) On the rower:
– 1500m @ Gear 3
– 1500m @ Gear 1
– 1500m @ Gear 3
– 1500m @ Gear 1
– 1500m @ Gear 3
Set the monitor for intervals of 1500m. Paces should vary from Gear 1 to Gear 3 by :10 – :20/500m. Should be a boring 7500m row with no standing rest. Your “rest” is the Gear 1 rowing.