This is a prescribed standard workout on the digital monitor on the Concept2 ergometer. It is actually set up for unlimited numbers of repetitions, thus the setting is 500m:1min rest. I used to have that log card but it walked away several months ago, so I am relying on what memory I have left to get me to the log here.
5 minute warm up 900+m
10x500/1 min active rest
I really don't recall what the average is, probably around 2:10, and last is 1:55-
3-5 minute warm down
Pull ups 1, 2, 3, 4, 5 total=15
Swim down 1000+yards
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