10.26.2012

10/26/12 4.5 Friday

10/26/2012 PA

Rowing Intervals      Classes will Row 500m at max effort. Rest 4 minutes. 16 minute clock will start as will the 1st heat with a -5 sec pacing based off max effort 500m from earlier.Every 4 minutes the heat will row while -5 sec from pace each row.    (e.g.) max effort 500m row was 1:30 rest 5 minutes. Clock begins. 1st 500m @ 1:35 pace rest til 4 min mark 2nd 500m @ 1:40 pace rest til 8 min mark .....