Session 1
Repeating your first session from last week. Hopefully you should start to feel slightly more comfortable at higher rates after the first week.
Session 1
| Row | 8 x 100m rolling intervals |
| Notes | 45+ spm |
| Rest | 2 minutes |
| RPE | 9 |
Session 2
A slight variation on week one however the focus remains on absolutely maximal effort on each effort. Phil says to focus on attacking from the standing start and getting to maximum speed by your 3rd or 4th stroke.
Session 2
| Row | 4 x 50m, 2mins rest, 100m |
| Notes | 44+ spm |
| Rest | 6 minutes rest between sets |
| RPE | 10 |
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