Fitness and Performance
3 x 2 K Row
Row 1:
500 m @2K + 5
250 m @20 SPM (recovery pace)
500 m @2K + 3
250 m @20 SPM (recovery pace)
500 m @2K +1
Rest 5 minutes
Row 2:
500 m @2K + 4
250 m @20 SPM (recovery pace)
500 m @2K + 2
250 m @20 SPM (recovery pace)
500 m @2K
Rest 5 minutes
Row 3:
750 m @2K + 2
500 m row @20 SPM (recovery pace)
750 m @2K
Last week we tested the 500 m repeats with 2k pacing.
Take your numbers from last week and create a goal “race pace” for your next 2k.
Row 1 and 2 build intensity and technique for 500 m, then recover for 250 m.
Row 3 is going to be a good test for your plan.
Enjoy the process and learn from the effort.
Post goal and result of each piece.
