Speed and Endurance; August 2017

Test

1. Row 500m TT; then: 3x500m row at 10% slower than time trial

Training

1. 4x800m Run; Rest 2:00 between each interval
2. 2×3 Mile Run; Rest 3:00 between each interval; try to keep the same pace on each
3. 2x3k Row; Rest 2:00 between each interval; try to keep the same pace on each