Rowing Boys are back at COD. Pure Row day and it was a perfect training session for me. The only change I might have done would be to have done 1 more 1k at the end. I was pleased with my pacing and ability to recover. A) For Time:
1000m Row
3:20.9 1:40.5 avg
135.2
1:36.7
1:40.0
1:44.0
1:44.5
+
B) 500m Row sprints x3
(rest 5mins in between)
*Negative Splits
*Last row is 50% of A
1 - 1:45.9
2 - 1:44.5
3 - 1:36.5
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