Warm Up:

5 Min Row

  • Pick Drill
  • Pause Drill
  • Regular Rowing (Easy)

 

Skill:  Sprint Starts

[ 1/2, 1/2, 3/4, Full ] - Get the machine going with these first 4 short strokes

[ High 5 ] - Get all cylinders firing in your body with these 5 hard and fast strokes (here's where you will most likely see the lowest splits you are able to produce) 

[ Power 10 ] - These 10 strokes bring you into your race pace.  Over these strokes you will want to settle your stroke rate and power output to something manageable for your specific piece.

* During this skill piece, take note of the lowest Split you can reach.

 

Workout:

X = the lowest Split you found during the Skill piece.

  • Pull a sub-X/500-m pace for as long as possible
    • Rest 3 minutes
  • Pull a sub-X+5/500-m pace for as long as possible
    • Rest 3 minutes
  • Pull a sub-X+10/500-m pace for as long as possible
    • Rest 3 minutes
  • Pull a sub-X+15/500-m pace for as long as possible
    • Rest 3 minutes
  • Pull a sub-X+20/500-m pace for as long as possible

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