Warm Up:

Each partners rows the following:

  • :30 @ 22
  • 1:00 @ 24
  • 1:30 @ 26
  • 2:00 @ 28
  • 2:30 @ 30

Gradually build your intensity with each piece as you build to your race pace

While you are off the rower, work your hamstrings with the Banded Hip Distraction or Good Mornings

Workout:

5 Rounds of...

  • 3:00 Row ( X )
  • ~3:00 Rest 

X stands for your average split.  After the first piece you should have an idea what X should be.  Your goal is to continue on with consistency during each piece.  See if you can maintain the same split from your first to the fifth piece.  Your rest is while your partner rows.  3 minutes should get you to a full recovered feeling.

The workout in total is 30 minutes long if you do it with 2 people. Set your monitor up for Intervals:Time with 3:00 of work and 10 or 15 sec of rest to give yourself time for transitioning in and out.

Post your average splits in the comments!

Have Fun!

Cady

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