Warm Up:

1:00 at each Stroke Rate

  • 24
  • 26
  • 28
  • 30
  • 28
  • 26
  • 24

Skill: Sprints - Being Explosive at the Catch

8 Rounds Tabata Wave

  • :20 Row Hard (@ 28-30)
  • :10 Row Light (@<24)

Rest 2-3 minutes

4 Rounds of Sprint Intervals

  • 100m Sprint (@ 30-32)
  • :30 Rest

Workout:

  • 2:00 Row
    • 1:00 Rest
  • 1:30 Row
    • 1:00 Rest
  • 1:00 Row
    • 1:00 Rest
  • :30 Row
    • 1:00 Rest
  • 1:00 Row
    • 1:00 Rest
  • 1:30 Row
    • 1:00 Rest
  • 2:00 Row

 

 

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