Tuesday, March 15, 2016

Rowing Drills
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.
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For Time
Row 1000
Run 800
Row 750
Run 600 (3 laps or the Madison loop)
Row 500
Run 400
Row 250 – sprint!
Run 200 – sprint!
Maintain stroke rate of 24-28, even with sprint.