Thursday, Sept 8

"Unchain My Heart"

Row : 6 mins/4 mins/6 mins/2 mins/4 mins/2 mins, rest 2 mins 

Each for distance:

Row, 6 mins

Row, 4 mins

Row, 6 mins

Row, 2 mins

Row, 4 mins

Row, 2 mins

*Rest 2 mins between efforts.

Notes

We are getting after our 3rd week in the rowing progression. Last week we hit a little more of a speed emphasis at paces faster than 5 km. Today we are getting into paces that are hovering right around 5 km race pace with quality rest periods that should allow us to maintain good form and a heart rate that is settled into that tempo feel of a workout. We really should never be pushing redline until the final 2 min segment of the day. This is where we want to let go of any prescribed pace and see what type of effort you can hold for the final 2 mins.