110909

Endurance:
Row (SS Thu): 4-6 x 1000m, rest 2:00, hold efforts within 3-5 seconds
Post sport and times to comments.

14:51.9 4000 31 01:51.4/500m

03:37.5 1000 33 01:48.7
03:36.7 1000 32 01:48.3
03:52.0 1000 30 01:56.0
03:45.8 1000 31 01:52.9

Warm-up
5 minute row: 1215m, 02:03.4/500m

Cool-down
5 minute row: 1185m, 02:06.5/500m