30 min.
Start the day wit a fun warmup.
Then rowing technique.
1 min. Arms only
1 min. Role overs
1 min. Back and arms only
1 min. Role overs
1 min. Legs only.
1 min. Jefferson Curls
1 min. Full stroke at 20 strokes/ minute.
Rest.

Check start position!

Then determine pace:
3 Rounds every 90 seconds.
Full stroke + 1/2 stroke 3/4 stroke plus 7 full strokes.
Get the 500m/split as low as possible.
Your 2k pace average should be your lowest split time + 20 seconds.
E.g.: 1:20 your average 2k pace is 1:40

Max Effort 2k Row

2k Row