Thursday.January 12.2017

1. Aerobic Capacity 

1 x (500m, 1000m, 1500m, 2000m) 

Row 90 secs at easy pace

Row 15 secs at fast pace 

Row 60 secs at moderate pace 

Row 15 secs at faster pace 

Row 90 secs at fast pace 

Row 15 secs at max effort sprint 

Repeat the above series until you accumulate 500m then rest for :30 secs 

Repeat the above series until you accumulate 1000m then rest for 1:00 min 

Repeat the above series until you acuumulate 1500m then rest for 1:30 

Repeat until you accumulate 2000m 

The fast pace should equal your 2k PR pace