For Time :

1 Mile Run
2k Row
1 Mile Run

( 20 - 30 )

• For the first mile, let's aim for about 80-85% effort. We want to run fast but not so fast that we can't perform on the row.

• For the row, aim to hold 5-10 second slower than your 2k time trial pace.

• For the second mile, aim to ramp up your speed with each 400m