General Warm Up

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

Then:

500 Meter Sprint

2 Min Active Recovery

250 Meter Sprint

2 Min Active Recovery

500 Meter Sprint

2 Min Active Recovery

250 Meter Sprint

2 Min Active Recovery

Then:

20 Min Cool Down

10 Min Row @ >2:30/500 Pace (2,000 m in 10 min)

*If you have done this workout last week, you need to make sure to increase your split time for each sprint (even if it is only by one meter).