30 Jun Week 30th June
Run:
Short Interval: 8x 200m 1:1 work to rest
Long Interval: 4x 1600m 3 mins rest
Tempo Run: 1000m focussing on form
Row:
Short Interval: 10x 250m 1:1 work to rest
Long interval: 4x 4 min row 90 secs rest
Tempo Row: 3k
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