Session 1
By now this session will be becoming familiar to you. Aim for eight good quality reps and if you’re still feeling good, increase it to ten reps.
Session 1
| Row | 8-10 x 100m rolling intervals |
| Notes | 45+ spm |
| Rest | 2 minutes |
| RPE | 9 |
Session 2
A repetition of a session you did in week two, but good practice to get the feel for the full distance you will be racing over.
Session 2
| Row | 4 x 50m, 2mins rest, 100m |
| Notes | 44+ spm |
| Rest | 6 minutes rest between sets |
| RPE | 10 |
