Nate:
Row Intervals, 8 Rounds: 1:00 row/1:00 active recovery
I thought this served as a good example of what this workout should NOT look like. From the start to the finish there is a steady decline in both 500m split and distance rowed. By the end the deficit adds up to a 10% decrease in output. That doesn't seem like much but over the course of a 2k row that would be a 45 sec addition to my PR. I think we can all agree that it's pretty significant.
Ever since Fran on Sat my quads have been nothing but pain. I was hoping this would be a chance to start to rehab and recover them but I think I still have a few more days of recovery ahead of me before I'm back at 100%.
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