10x100m w/ 1′ rest between
5000m with rate changes every 1000m: 22-26-22-26-22
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters …
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Warmup Drills
10 x 1 min / 1 min easy
Pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate one minute of fairly intense rowing with one minute of relaxed …
10 x 2 min / 1 min easy
Pre-set the monitor for a work time of 2:00 and a rest time of 1:00. Alternate two minutes of fairly intense rowing with one minute of relaxed rowing, …
1,000m Time Trial for the record board.
Rest 5′
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
Rotate between the two exercises for 5 sets each of 30″ on / 30″ …
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6×30″ w/ 30″ rest
6×1:00 w/ 1:00 rest
6×2:00 w/ 2:00 rest
Plank Series
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5 x 3 min / 2 min easy
Row five 3 minute pieces. Row for two minutes at light pressure between each piece.
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In …
8 x 500m / 1 min rest
2 x 1000m / 3 min rest
Tabata Pushups / AbMat Situps (20 seconds on and 10 seconds off)
Alternate between pushups and abmat situps for 8 rounds each (16 rounds …
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2,000m Row Time Trial
2-3-4-5-4-3-2 min pyramid / 2 min easy
Pre-set the monitor for 35 minutes. Row seven intervals in a pyramid of 2-3-4-5-4-3-2 minutes, with two minutes of rest in between each piece. Two …
2 min, 3 min, 4 min, 3 min, 2 min pyramid / 2 min easy
Pre-set the monitor for 22 minutes. Row five intervals in a pyramid of 2-3-4-3-2 minutes, with two minutes of rest in …
8 x 250m / 250m easy
Row 8 hard 250 meter pieces. Row for 250 meters at light pressure between each piece.
2 x 5′ Row / 2:30 Rest
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