6 MIN WARM-UP SPIN
DRINK
YOUR CHOICE OF STROKE RATE
SET UP AS 1200 METER INTERVALS w/UNDEFINED REST
1200-METER PIECES
BUILD TO LT MINUS 5 BY THE MID-POINT (550 M TO GO)
ROW THE SECOND HALF OF EACH PIECE @ LT MINUS 5
REST UNTIL YOUR HR DROPS BELOW 115
REPEAT AS MANY TIMES AS POSSIBLE IN 48 MINUTES
6 MIN COOLDOWN