Rowing WOD:

8 x 250m w/ 45 seconds Rest

• Race Pace!
• Execute like Race Plan
• Post Race Plan and Splits to Comments

This Sunday, February 28th, we will be testing our 2k at the World Indoor Rowing Championships otherwise known as CRASH-B’s.  If you’re in the Boston Area come cheer on all the rowers at Boston University’s Agganis Arena.  Hope to see you this weekend!

Today’s focus is executing a 2k race plan at high intensity.  Set the monitor for intervals distance with 250m of Work and 45 seconds of Rest.  Row every piece just as you would during your 2k this weekend.  Get off to a good start and settle on the first one.  Stay consistent from pieces 2 − 4.  Fight for that split on pieces 5-7.  Bring it home in the last 250m.

This should not be an all out 250m Max Effort, but rather a calculated effort at a split close to what you think your current 2k split would be.  The goal should be to pull the lowest split possible, consistently through all 10 intervals.  For example: alternating between splits of 1:50 and 2:00 is inefficient.  Instead consistently pull 1:55 every interval.

Use the mental cues that you practiced last week to be positive and attack!  You want to be in control of your 2k, embrace the pain, and enjoy the glory.  It all starts here.  Final preparation.  Do it!