🚣 Week 5 Session 4 is 2 x 19mins (varied) with 1:30 rest 🚣‍♀️ https://youtu.be/85KMkTE04po BOTTOM Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Each 19 minute interval will be rowed as: 4min at 18spm / 2k+20 (5K+15) pace 3min at 20spm / 2k+18 (5K+13) 2min at 22spm / 2k+16 (5K+11) 1min at 24spm / 2K+12 (5K+7) 2min at 22spm / 2k+16 (5K+11) 3min at 20spm / 2k+18 (5K+13) 4min at 18spm / 2k+20 (5K+15) Effort Guide = 5-6 Speech = Comfortable (Apologies that I lose my voice though!!!) ❗ This is a bottom tier workout - and apart from feeling like you're putting in a little pressure through the 24spm section - it needs to always feel like a bottom tier. Don't push this one - use it to investigate how your stroke rate affects your pace, and consider your technique. It's a BOTTOM TIER recovery session - please treat it as such. ❗