Row 5 min @ 2:00-2:05/500m, display on force curve
done
+
Row 1k repeats
first 500m @ 1:55/500m
500-650m @ 1:52/500m
650m-1000m @ <1:50/500m
rest 2 min x 2
rest 8 min x 2
1.1st – 1:55.7 – 1:52.0 – 1:46.7
1.2nd – 1:55.4 – 1:50.3 – 1:48.1
2.1 – 1:55.5 – 1:53.6 – 1:46.7
2.2 – 1:55.2 – 1:52.3 – 1:46.8
+
5 min easy walking cooldown
done
+
5 min down regulation breathing
done