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D Short Intervals
Day 2 Week 7

ENDURANCE WOD:
C2 Row (TUE): 6 x 500m, rest 90 seconds, deviate no more than +/- 2-3 seconds

10:21.0 3000m 26spm 01:43.5/500m

01:43.1 500 27 01:43.1
01:43.1 500 27 01:43.1
01:43.1 500 26 01:43.1
01:43.4 500 26 01:43.4
01:44.0 500 27 01:44.0
01:44.3 500 26 01:44.3

Warm-up 5 minute row: 1208m, 2:04.1/500m
Cool-down 5 minute row: 1137m, 2:11.9/500m