Day#36 Week#8 Volume

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