July 2017; Speed and Endurance

Tests

1. Run 200m TT (Time Trial)
2. Run 10km TT (Time Trial)

Training

1. 8x200m Run; Rest 1:00 between efforts
2. 4x1000m Row; Rest 2:00 between efforts
3. 6x500m Row; Rest 1:00 between efforts
4. 3×2 Mile Run; Rest 3:00 between efforts
5. 3x2k Row; Rest 2:00 between efforts
6. 30:00 Row at 80% effort