We are no longer training for the C.R.A.S.H.-Bs but that does not mean we have stopped training. We are getting back on track with some rowing endurance workouts.
Time Trial:
Row 5000m
Record your time and average 500m pace.
Negative splits:
Start at your average 500m pace for your 5000m row and row 500m at that pace. Rest 90 seconds and row another 500m at -5 seconds of the previous time. Repeat this until you cannot maintain the pace. For example, you rowed your 5k at an average pace of 2:07/500. Begin this workout with a 2:07 500m. Rest and row the next 500m at 2:02. The next 500m at 1:57. Continue until you cannot hit your split. Post your results.
