40 min Steady State row
4,3,2,1 @ 18, 20, 22, 24
at the last 10′, 9′, 8′ min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.
40 min Steady State row
4,3,2,1 @ 18, 20, 22, 24
at the last 10′, 9′, 8′ min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.