*Take today easy if needed. It is still technically an active recovery day.
l. Strength and Conditioning
Set up the rower for six 600m intervals with 2:30 seconds of rest . Row each of the intervals at your 2k pace. During the rest interval complete the following AFAP (10 reps after row #1, 8 after row #2, etc.)
10 x 65%
8 x 70%
6 x 75%
4 x 80%
2 x 85%
1 x 90%+
II. Cooldown / Pacing / Mobility
400m Run (Reverse Buildup, 100.200.100m)
10 Empty Barbell Sotts Press
10 Empty Barbell Bent Row (41x2)
- For the run, start at a very fast pace for the first 100m, slow to a medium pace for the next 200m, and finish the final 100m at a slow pace.