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.

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.