Masters Rowing Bulletin Board

W1 (Cat 3/4)

2k wup

2x4k pressure pyramid (24-26spm).

250m changes : 60,70,80,90% and back down again

R=5' 

*focus: make pressure changes in perfect timing with your stroke seat

W2 (Cat 6)

45' - 60' cross train or erg :)

W3 (Cat 4)

2k wup

2x4k rate pyramid : 22,24,26,28 and back down again

250m changes 

R=5'

*focus: make rate changes in perfect timing with your stroke seat

W4 (Cat 3)

4k wup

4k TT - 8am morning greeting. 9am start time.

please be prompt.