Tuesday 12.15 Rate Priority Test: Rowing Row as long as you can at your 4×50

December 15, 2009

Tuesday 12.15

Rate Priority Test: Rowing

Row as long as you can at your 4x500m pace or below without slowing down. Record how long you were able to sustain that rate. You should accumulate at least 10 minutes at that rate. This may take several attempts or one really long awesome attempt. For example, if your best 500m row was 1:42, then you should row as long as you can without going slower than a 1:42/500 pace. When you break the ceiling, then you should stop and record your time. Repeat this until you’ve rowed for a total of 10 minutes.

Rate: 1:52/500m

5 sets —

2:25 / 649m
4:28 / 1199m
6:35 / 1768m
8:25 / 2258m
10:00 / 2691m

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