Warm Up
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Row
250m easy:
250m moderate
250m easy
250m moderate/fast
250m easy
250m fast
Westview
Row
4 sets:
3min at 6min test (or fast) pace,
3min at easy (active recovery) pace
No add’l rest b/t reps or sets
Total: 24min
Cool Down
3min at easy “cool down” pace