Warm Up
Row
1:30 easy:
30 moderate
1:00 easy
:30 moderate/fast
:30 easy
0:30 fast
Row
1:30 easy:
30 moderate
1:00 easy
:30 moderate/fast
:30 easy
0:30 fast
Good work Captain Duck
Row “Lactate Threshold”
8min at easy row pace, 2min rest,
2min at faster row pace, 3min rest,
6min at moderate row pace, 2min rest,
90sec at faster row pace, 3min rest,
4min at fast row pace
Cool Down
3min at easy “cool down” pace
