Warm Up
Pick drill 4 minutes (1 minute each stage, arms, arms and body, ½ slide, full slide).
Row steady at 20 - 24 spm 4 minutes
2-minute water break and stretch
Work
1 minute of drills, 2 minutes of rowing [
Release, Extend, Rock, and Row x 2 (6 minutes) - body prep
Pause at body over x 2 (6 minutes) - body prep
Alternating body over x 2 (6 minutes) - body prep
Pause at ½ slide (6 minutes) - slide control
] - 24 minutes
5 - minute steady state 20 spm to 24 spm
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Rowing Technique and Force Curve Analysis Offered Here:
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