Warm UP:

3 Rounds...

  • 5 Good Mornings
  • 10 Calorie Row
  • 15 Air Squats

Skills/Drills:

Pause Drill

  • 10 Strokes with a Pause at Arms Away / Body Over / Half Slide
  • 10 Strokes with a Pause at Body Over / Half Slide
  • 10 Strokes with a Pause at Half Slide
  • 10 Strokes with a Pause at Arms Away
  • 10 Strokes with a Pause at Arms Away / Body Over
  • 10 Strokes with a Pause at Body Over

Workout:

  • 10 Strokes ON
  • 10 Strokes OFF
  • 20 Strokes ON
  • 20 Strokes OFF
  • 30 Strokes ON
  • 30 Strokes OFF
  • 40 Strokes ON
  • 40 Strokes OFF
  • 50 Strokes ON
  • 50 Strokes OFF
  • 40 Strokes ON
  • 40 Strokes OFF
  • 30 Strokes ON
  • 30 Strokes OFF
  • 20 Strokes ON
  • 20 Strokes OFF
  • 10 Strokes ON
  • 10 Strokes OFF

Today's work is long.  Find a stroke rate between 24 - 26 spm and hang there whether you are ON or OFF Strokes.  Practice turning your power on and off each segment.  If you are rowing with a group, taking your strokes and swinging together might be a fun way to work - or it may be the way that you can keep count!  Treat this as a long recovery workout.

Have fun!

Cady

Comment