A. Rowing intervals:
500m @ 70%: 1) 2:08, 2) 2:12
2 min rest
500m @ 80%: 1) 2:02, 2) 2:05
3 min rest
500m @ 90%: 1) 1:48, 2) 1:53
4 min rest
500m @ 100% 1) 1:41, 2) 1:43
10 min rest - repeat
This went really well I think. The first 90% effort I went out a bit hard, but otherwise I felt comfortable finding a good pace. My all-time fastest 500 is 1:38, I believe, so I wasn't far off from that.
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