focus: stroke count
Stroke rates should almost always stay between 24-30 strokes per minute. More people make the mistake of rowing too “fast”. Today we’ll learn what different stroke rates feel like.
Row for 5 minutes total
Start at 20 s/m and increase by 2 each minute. Ignore all other numbers, just focus on maintaining stroke rate.
Run 600 (3 laps or the Madison loop)
Row 250 – sprint!
Run 200 – sprint!
Maintain stroke rate of 24-28, even with sprint.