Vivendi Lab. Week 19. Tuesday.
Molly’s rowing workout from Coach Chris.
Row 20 Min
During this time find a moderate pace and add in 8x 50 second surges while you are going.
Rest 1 Min
Row 16 Min
8 x 40 second surges mixed in
Rest 1 Min
Row 12 Min
8 x 30 sec surges mixed in
Rest 1 Min
8 Min Row
8 x 20 Sec Surges Mixed in
1 Min Rest
4 Min Row
8 x 10 Sec Surges mixed in.
The main pace is NOT a recovery pace…but still a pretty good pace. Surges are HARD.
Chris H
14,397 meters I am done. This sucked but fun at thesame time. Prefer to run but it is always good to get any workout from Hinshaw.