Warm up. Pick drills and steady row.

10 min build warm up.

Concept2 Heptathlon Challenge: 1 mile row.
Started out too quick, Couldn't sustain pace.

Warm up drills.

Dark Horse 500m 101
2-3
1:30 Intervals r4
DF 10/8/6/4/2/0/Open
S/R 20/22/24/26/28/30/Open
500m+10
Only hit 1 targ…

Warm Up

Warm up drills.

4th pyramid.
Row :20, Rest :20,
Row :30, Rest :30,
Row :40, Rest :40,
Row :50, Rest :50,
Row 1:00, Rest 1:00,
Row…

3rd pyramid.
Row :20, Rest :20,
Row :30, Rest :30,
Row :40, Rest :40,
Row :50, Rest :50,
Row 1:00, Rest 1:00,
Row…

2nd pyramid.
Row :20, Rest :20,
Row :30, Rest :30,
Row :40, Rest :40,
Row :50, Rest :50,
Row 1:00, Rest 1:00,
Row…

1st pyramid.
Row :20, Rest :20,
Row :30, Rest :30,
Row :40, Rest :40,
Row :50, Rest :50,
Row 1:00, Rest 1:00,
Row…

Ten minute build warm up drill.

Warm up drills: arms away 7 arms away and catch pause drills.

10 min row. Drills and warmup for wt. training.

Dark Horse 500m 101: W1D2 Intervals
2k/6r
1500m/5r
1k/4r
500m/3r
250m

Cool Down to 110 HR

Pete's Beginner Plan workouts for W1D3; 5000m steady row at D1 pace (2:35.7).

Warm ups. Pick drills and working on form.