Rowing WOD 1/4/14: 2x2k w/ 5min Rest – Post Goal 500m Split and Experience

Rowing WOD 1/4/14:

2 x 2k w/ 5min rest

Mike w/ nice Preparation on his first day back from the Holiday

1st 2k: 

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

Rest 5min

2nd 2k: 

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

Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically?  If you’re competing at the Renegade Rowing League on January 25th or CRASH-B’s on February 16th I’m sure you’re thinking about that 2k.  What will it feel like?  How should it be paced?  What can I do to improve upon my last 2k?

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 5 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.

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3 thoughts on “Rowing WOD 1/4/14: 2x2k w/ 5min Rest – Post Goal 500m Split and Experience

  1. Goal was 1:54 500m split. Something’s not right or just maybe I’m getting a little stronger. Was winded, but not gassed and maintained consistent splits at 1:54 on all four 750’s.

    • Awesome Ward! Looks like all your hard work is paying off. The tough part is making that happen for a whole 2k, but when you execute like this you continue to build your confidence and mental toughness for that 3rd 500m of your 2k. Keep at it!

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