AF WEEK 50, Bonus Workout, Engine

CONDITIONING:
Rowing intervals

4x300m, with 60sec rest between 3min rest
3x600m, with 90sec rest between 3min rest
2x800m, with 150sec rest between

In each segment add intensity round by round, the last set must be the fastest, within your aerobic threshold limit.

For example:

300m: 1:51 pace
300m: 1:48 pace
300m: 1:45 pace
300m: 1:42 pace

600m: 1:55 pace
600m: 1:52 pace
600m: 1:49 pace

800m: 2:00 pace
800m: 1:50 pace