In view of the Rowing Executives' statement (Sunday, March 15) as it regards rowing for the next two weeks for our health and safety in this uncertain time, a workout program is provided below for those that choose to go out on the water following all the safety protocols as laid out in that statement:
Day 1) Practice on water. Steady state, technical row. Focus on placing the blade in the direction on the boat movement.
Day 2) Practice on water. Warm up for 25'. Rest 5'. 1 x 20' @ R24 max distance. Cool down with technical work for the remaining time.
Day 3) Practice on water. Warm up for 30'. 3 x 1500m @ R26, last 500m @ R28. Focus on long strokes.
Please ensure that you are thoroughly washing your hands BEFORE you enter the shell bay, keep your hands away from your face, thoroughly wash the handles of the blades you use when you are finished rowing. Stay safe. ct
