Warm up
1km 30/30/30 - Progression 1/2,3/4,1/1
1km 10/10 (ON=26)spm - (OFF=18)spm
Incorporate pause drills in 10 OFF
5min 60% 26spm
4min 70% 28spm
3min 80% 30spm
2min 80% 32spm
1min MAX 32+
3 starts with 15 strokes ALL OUT and 5 strokes to transition!
2min Rest between pieces -TWICE THROUGH-
Cool down
-hold your form together and row lightly until cool
-Dry land CORE WORK
-STRETCH (gluts, hams, quads, etc)
