1. Time Trial
Row 500m.
2. Intervals
4 x 250m Rows. Rest exactly 1 minute between efforts. Do not deviate more than +/- 2 seconds between intervals. 10 burpee penalty for each deviation.
3. Time Trial
1000m Row.
Posted on Sunday, January 31st, 2010 at 10:16 pm. You can follow any responses to this entry through the RSS 2.0 feed.
100m row – 15.9 (PR stands at 15.7) 500m row – 1:24.9 (tie PR)
9 x 250m/1′
Goals: [1:35/500m@36spm] x 4 [1:40/500m@32spm] x 4 [all out] x 1
47.1 1:34.2/500m 37spm 46.8 1:33.6 36 47.3 1:34.6 37 47.2 1:34.4 37 49.7 1:39.4 33 48.8 1:37.6 33 49.3 1:38.6 33 49.1 1:38.2 33 44.0 1:28.0 40
Average stroke rates a tad high because of “race” starts.
1000m row
3:12.8
Name (required)
E-Mail Address (will not be published) (required)
Website
100m row – 15.9 (PR stands at 15.7)
500m row – 1:24.9 (tie PR)
9 x 250m/1′
Goals: [1:35/500m@36spm] x 4
[1:40/500m@32spm] x 4
[all out] x 1
47.1 1:34.2/500m 37spm
46.8 1:33.6 36
47.3 1:34.6 37
47.2 1:34.4 37
49.7 1:39.4 33
48.8 1:37.6 33
49.3 1:38.6 33
49.1 1:38.2 33
44.0 1:28.0 40
Average stroke rates a tad high because of “race” starts.
1000m row
3:12.8