Monday June 18, 2012 7:30am & 11:30am Rows

A.M. – 6×6 minutes (1 minute rest)

“3,2,1”

Row the first three minutes of the 6 minute piece at a 16, then two minutes at an 18, then the last minute at a 20

#2 – 18, 20, 22

#3 – 18, 20, 22

#4 – 20, 22, 24

#5 — 16, 18, 20

#6 – 20, 22, 24

Beginning pace is 5k+12 or so. Focus on a slow and controlled recovery.

Cool down

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