Pacing Warm up #2
2x practice
Rowing pace
30 seconds: 50
seconds rest
7x
Row
1 minute: 10
seconds rest
Skill
Managing splits:
easy
is equal to warm-up, warm-down, or recovery pace (15-20sec/500m slower than
your 2k PR pace)
Fast: 2k PR “goal” pace
WOD
10 sets:
250m easy, no rest, 250m fast with 1min rest between sets
Total: 5000m
Workout focus
pacing
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