May 23, 2017

Short

12 x 1 min / 1 min easy

Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed rowing, for a total of 24 minutes.

（进行12次1分钟的全力划行及1分钟的调整划船训练，总训练时间为24分钟）

Medium

2-3-4-5-4-3-2 min pyramid / 2 min easy

Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two minutes hard, two light, three hard, two light, four hard and so on.

（进行35分钟的划船训练，金字塔间歇训练的安排为2分钟全力划行2分钟调整划行，2分钟全力划行2分钟调整划行，4分钟全力划行2分钟调整划行，5分钟全力划行2分钟调整划行，4分钟全力划行2分钟调整划行，3分钟全力划行2分钟调整划行，2分钟全力划行2分钟调整划行）

Long

4 x 3000m / 4 min easy

Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.

（进行4次3000米的划船训练，每次3000米划行结束后进行4分钟的调整划行）

Good luck!