Sunday July 18th

“MULBERRY”

WORKOUT GOALS
1.) Hold similar split times across similar distances.
2.) Complete the 1000/850m round in less than 4:15.
3.) Maintain a smooth and sound stroke technique.
4.) Set target times before you start the workout.

RX
FOR TIME
125/100m Row
250/225m Row
500/450m Row
1000/900m Row
500/450m Row
250/225m Row
125/100m Row
– Rest 1:00 between distances

LEVEL 2
FOR TIME
125/100m row
250/225m Row
500/450m Row
800/7000m Row
500/450m Row
250/225m Row
125/100m Row
– Rest 1:00 between distances

LEVEL 1
FOR TIME
125/100m Row
250/225m Row
400/350m Row
600/500m Row
400/350m Row
250/225m Row
125/100m Row
– Rest 1:00 between distances

Accessory

ACCUMULATE
2:00 Hollow Rock
1:00 Seated Leg Raises

Stretching

3 SETS
:30 Downward Dog
:30 Standing Forward Bend

Notes

DISTANCE TARGET TIMES
125-250 m | <:45-1:30
500/400m | 1:40-2:05
1000m | 3:30-4:30
Today’s interval-based training brings much-needed rest from loading, high volume, and larger ranges of motion. However, today doesn’t need to be easy just because it is simple. You will get the most out of today if you set specific goals for each interval and push as hard as you can to get as close as you can to each goal. Try to hold a similar pace across similar distances. For example, if you hold a 1:40/500m pace on the first 250m, then try and hold that same pace on the second one. Focus on the efficiency of your stroke today. Careful not to drive with the legs too fast too soon. And watch out for how far you lean back. Lastly, Don’t sprint the first two distances. If you want to improve your consistency and capacity, save your fastest paces for the back half of this workout.