Row 15 min @ Z1
+
2 x 250m row @ 90%; rest 1 min
+
2 x 1000m run @ 90%; walk 200m
rest 10 min
2 x 1000m run @ 90%; walk 200m
+
row 1000m cool down
Notes:
:59 and :57 on the 200m rows
I had to sub in a row for the last 1000m run. My hip and knee were really hurting. I just placed an order for a new pair of tennis shoes. Hopefully this will help.
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