120216

W.O.D.: D Short Intervals
Day 1 Week 6

ENDURANCE WOD:
C2 Row: 3 x (125m + 250m + 500m)
Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

09:04.5 2625m 29spm, 01:43.7/500m
1. 0:23.1, 0:48.1, 1:45.4
2. 0:23.2, 0:51.3, 1:48.4
3. 0:23.7, 0:52.6, 1:48.7

Warm-up 5 minute row: 1215m, 2:03.4/500m
Cool-down 5 minute row: 1108m, 2:15.3/500m