There are two ways to rest when doing interval sessions, active rest and passive rest, with active rest you keep rowing very very slow and with passive rest you stop rowing completely until the next rep. I prefer active because it seems to help my muscles to flush the waste. Try it for yourself and see how it feels that is the best way to know what suits you.
I need to shave 2 seconds per 500 off my 2K time in 3 weeks (last week is taper). Should I repeat the 2 week cycle you gave me a few weeks ago? Two week cycle. Week 1: Attack: 6x500 2'r Control: Standing Zerg Control session. Power: 6x500 1'r @20 Taming: Standing Zerg Taming session. Race: 2k TT Week 2: Attack: 6x500 1'r Control: Standing Zerg Control session. Power: 6x500 2'r @20 Taming: Standing Zerg Taming session. Race: 2k TT