120115

D Long Intervals
Day 1 Week 1
ENDURANCE:
Row (SS Thu): 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on
Perform each set at just short of maximal effort.

18:00.0 4773m 23spm 01:53.1/500m

05:00.0 1366 24 01:49.8
06:00.0 1599 24 01:52.5
07:00.0 1809 23 01:56.0

Warm-up 5 minute row: 1261m, 01:58.9/500m
Cool-down 5 minute row: 1175m, 02:07.6/500m