RA WK1S4 8x2min/3:30
8*2min/3:30Rest 2K+0
youtu.be/38rYiWcRnP4
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RA 2K WK1S3 2x20min 2 min rest
4min warmup
2x20 min @ 18 SPM 2k+20-22
app.erg.zone

RA 2K Wk1S2 5x6min
Week 1 S2 – 6mins x 5 at 28spm / 2K+5 with 5 min rest between each
app.er…

RA 2K WK1S1 30min @22Spm 2k+18
4min Warmup, 30min @ 22SPM 2k+18
youtu.be/V_hH08W4Aq0

Holiday RowAlong
Thanksgiving (🛩 🚂& 🚗)
Christmas (A 🎄 Story)
Groundhog Day (🦫 Day)
app…

Holiday RowAlong
Thanksgiving (🛩 🚂& 🚗)
Christmas (A 🎄 Story)
Groundhog Day (🦫 Day)
app…

RA 2K Redux W5S4 Race Prep
5min Warmup
1 min 2k Pace/Stroke
19Min 2k+20(18SPM)
app.erg.zon…

RA 2K Redux W5S3 Bottom Tier
4min Warmup
5x7min 1 min rest
2K+18 (20SPM)
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RA 2K Redux W5S2 Mid Tier
4min Warmup
7/5/3/1 w/2min rest
24/12, 26/9, 28/5, 30/2(SPM/2k+)
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RA 2K Redux W5S1 Bottom Tier
4min Warmup
30min @ 18SPM 2K+20
5 Powerstroke ever 5 min
app.…

RA 2K Redux W4S6 Mid Tier
4min Warmup
30 min 2K+15 (20SPM)
app.erg.zone

RA 2K Redux W4S5 Bottom Tier
4min Warmup
6x6Min @ 2K+18-20 (20/18SPM)
app.erg.zone

RA 2K Redux W4S4 Max Tier
5min Warmup
10/8/6 2K +5 28SPM
2:30min rest between
app.erg.zone…

RA 2K Redux W4S3 Bottom Tier
4min Warmup
30Min @ 2K+18 (20SPM
app.erg.zone

RA 2K Redux W4S2 Mid Tier
4min Warmup
5x5 min 2K+5 (28SPM)
3min rest
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RA 2K Redux W4S1 Bottom Tier
4min Warmup
2x20min 90 sec rest @ 2K+18/20(20/18SPM)
app.erg.zone…

RA 2K Redux W3S6 Mid Tier
4min Warmup
30min 22/24/26 repeat switch every 5min
2K+16/13/10

In memory of "Bea"
In memory of Maternal Grandmother
Marion "Bea" Green (Mumford)
BORN: March 1, 1924

9/11 Memorial Row
SYMBOLISM
Interval 1- 9 Min 11 Sec
Rest: 17sec (minutes between impact on both Towers)
Interval 2 - 200…