Warm Up:

  • 10 Strokes at Arms Only
  • 10 Strokes at Arms / Body
  • 10 Strokes at Arms / Body / Half Slide
  • 10 Strokes at Arms / Body / Full Slide
  • 10 Strokes at Arms / Body / Half Slide
  • 10 Strokes at Arms / Body
  • 10 Strokes at Arms Only

Then, 

6 sets of Builders  taking 10 Full Strokes at Half Pressure in between each set

  • 20 Half Slide Strokes at 22 SPM
  • 20 Half Slide Strokes at 24 SPM
  • 20 Half Slide Strokes at 26 SPM
  • 20 Half Slide Strokes at 28 SPM
  • 20 Half Slide Strokes at 30 SPM
  • 20 Half Slide Strokes at 32 SPM

Workout:

6000m Row

Every 500m Row 100m at a hard effort

Set a work distance of 6000 m. Set the display for pace (/500m) in the center window and average pace in the bottom left window.  This way you can keep an eye on your split (power) and your strokes per minute (SPM).  If I were to recommend a stroke rate for your 6K it would be somewhere between a 26 and 30.  During your piece, whenever you see a multiple of 500 meters remaining, push the intensity up for the next 100 meters.  It's OK for your stroke rate to go up during these meters.  Your goal is to finish as fast as possible.

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Find your rhythm,

Cady

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