A fartlek type workout today:
40 min row with ten 4 minutes segments.1st minute steady state – rate = 20 (5k+12)
2nd minute same as above
3rd minute 5k pace or better – rate 26/27
4th minute paddle/recovery
Repeat the above use the following rates for the steady state parts (i.e. the 1st 2 minutes of each).20, 20, 22, 24, 20, 22, 20, 22, 24, 26
Note: Push the 5K pace with power to bring it up to rate instead of using rate to bring up power. I want you to feel long and strong through the perpendicular and emphasize the back swing off the legs.
Stretch for 10 minutes for cool down.