Warm Up:

Complete with a partner

6 rounds total - increase intensity each round

6 x 100m Sprints (each partner completes 3)

Strength:

Complete with partner

Set Single Distance: 4000m Row for Time

  • Switch every 250m (go HARD - stroke rate 28-30)

*If working as individual set interval:distance 250m work / 1:00 rest x 8

REST 2:00 (some pairs might finish before others)

Endurance:

Set Single Distance: 4000m Row for Time

  • Switch every 500m (go Moderate/Hard - stroke rate 26-28)

*If working as individual set interval:distance 500m work / 2:00 rest x 4