Workout 80 - RowErg - Speed Play

Workout 80: (Short Varied Intervals) Taken straight off the 400m track, this workout style is known to most runners as Fartlek training. A Swedish term roughly translated to mean speed play, and that is just what we get to do. This mixed bag of intensities repeated in sequence helps build our fitness and endurance.   (30 Minute workout start to finish) Warm Up:  50 Sec Jog 10 Sec Transition 50 Sec Power Jog 10 Sec Transition 50 Sec Walk 10 Sec Transition Workout: 9 Rounds... 50 Sec Sprint 10 Sec Transition 50 Sec Jog 10 Sec Transition 50 Sec Walk 10 Sec Transition     **LISTENER REQUEST** Help us build a new segment on our show!   It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:   Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to [email protected]   Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?  As The Flywheel Spins "Row Basics"   Remember, feedback is important!  Please forward any questions or comments you may have to [email protected] (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK