WOD:
Row:
9x400m w/100m. easy row between each set.
Workout pacing:
Row 400m. moderate pace, followed by easy recovery for 100m.
Row 400m. at fast pace, followed by easy recovery for 100m.
*establish and maintain 2 different paces for this workout.
Your even numbered 400 times should be a min of 3+ seconds faster than your odd numbered 400 times.
