1/1/13 PM

CONDITIONING
Row – 8 x 500m @ 85% of best 500m Pace; rest 2min
1:40 pace

1. 1:39.1
2. 1:38.5
3. 1:36.9
4. 1:37.6
5. 1:39.1
6. 1:38.1
7. 1:37.5
8. 1:37.3


Notes: To calculate 85% of 500m pace, multiply your best 500m row time in seconds by 1.15. (example - 1:20 = 80sec x 1.15 = ~100sec = 1:40 pace)