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Rowfficient Endurance Program - Week 3

Session #1


6 x 800m, 2' rest between pieces

*Go 2-3 seconds faster on each piece.

Session #2


8'-7'-6'-5'-4'-3'-2'-1' on, 1' rest between pieces

Start first piece (8-minute piece) @ 65-70% output. Each piece, must go 1 full second faster on average split for the piece.

*If you are unsure way to start, be more conservative on the first piece and make bigger jumps in speed as the pieces get shorter.

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