Without You

“There will come a point in the race, when you alone will need to decide. You will need to make a choice. Do you really want it? You will need to decide.” -Rolf Arands

Row 30 Minutes of max meters*

*Perform 10×15 sec fast surges and 10×7 sec max effort sprints within the 30 minute aerobic threshold row.

-Overall pace should be :25-:30 slower per 500m than your 2k PR pace. For example if you row a 1:40/500m 2k pace then you should strive to hold 2:05-2:10 pace for this workout (not counting the fast surges or sprints)


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