Row 5 min @ 2:00-2:05/500m, display on force curve
+
Row 1k repeats
first 500m @ 1:55/500m
500-750m @ 1:52/500m
750m-1000m @ <1:50/500m
rest 2 min x 2
rest 8 min x 2
Paces ——- 1st 1:55.3 – 1:52.0 – 1:46.4 ——- 1:55.1 – 1:52.4 – 1:45.6
2nd ——- 1:55.8 – 1:52.4 – 1:48.0 —- 1:55.3 – 1:52.0 – 1:45.8
+
5 min easy walking cooldown
+
5 min down regulation breathing