1200m row @ 2:05.0 goal pace
+
7 sets of:
:30 row @ 100%
4:30 rest
+
1200m row @ 2:05.0 goal pace
2:03.6/4:56.6
+
158 meters
155
156
155
156
150
151
+
2:03.4/4:56.1
Puke.
Hold the vision, Trust the process Program design by Stephen Flamm