r22*

Warm Up

Set 2 of 2 (18min - 6@20, 6@22, 6@24 - power 10 at transitions)

Set 1 of 2 (18min - 6@20, 6@22, 6@24 - power 10 at transitions)

Warm up

Set 3 of 3 - 2km, 3min rest, 1.55 pace cap

Set 2 of 3 - 2km, 3min rest, 1.55 pace cap

Set 1 of 3 - 2km, 3min rest, 1.55 pace cap

Just Row, by LiveRowing

PP Warm up for Beat The Beast

Set 3 of 3 - 1500, 1000 then 500 at 2k race pace

Set 2 of 3 - 1500, 1000 then 500 at 2k race pace

Set 1 of 3 - 1500, 1000 then 500 at 2k race pace

warm up SS

Set 4 of 4 (28, 26, 32, 30 every 2mins)

Set 3 of 4 (28, 26, 32, 30 every 2mins)

Set 2 of 4 (28, 26, 32, 30 every 2mins)

Set 1 of 4 (28, 26, 32, 30 every 2mins)

SS Warm Up

IRC Saturday

Set 4 of 4 - 8 mins (28, 26, 32, 30)

Set 3 of 4 - 8 mins (28, 26, 32, 30)

Set 2 of 4 - 8 mins (28, 26, 32, 30)