Ever think about doing a Rowing WOD on the water?

Rowing WOD 6/22:

2 x 2k w/ 5min rest

1st 2k: 

• 750m @ Race Pace
• 250m @ 18 spm (paddle light)
• 750m @ Race Pace
• 250m @ 18 spm (paddle light)

Rest 4min

2nd 2k:

• 750m @ Race pace
• 500m @ 18 spm (paddle light)
• 750m @ Race Pace

Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k.  Set the monitor for 2,000m of work and 4 minutes of rest.  During the first 750m hold your ideal race pace and really execute with intensity.  Then paddle out for the next 250m .  At the 1000m mark build back up and row the next 750m at race pace.  Finish with a  paddle to recover.  The second 2k will be executed similarly.

To see your consistency during the race pace portions set the monitor to record split lengths of 250m.  This is done on the screen when you enter the work and rest.  After the workout go into the memory and check it out.

Post your goal 500m Split and how you executed the 750m portions to achieve it.