Wednesday is a pace learning day

posted a day early so you can google the world records

Workout for Wednesday July 15th:

Row/Run Intervals!

This should answer the question: “How fast should I row/run?”
The a-hole answer is “faster”, the good coach answer will be 14-20 seconds, than what you can smash these intervals in.

Row 500
Rest 3 minutes
Run 400m
Rest 3 minutes
Row 400m
Rest 3 minutes
Run 300m
Rest 3 minutes
Row 300m
Rest 3 minutes
Run 200m

We’ll record each time to help you guys write this stuff down, it’ll be awesome.