Warm Up:

Complete with a partner (you row while partner completes movement, then switch)

  • Row / Sampson Stretch Walk Across the Gym and Back
  • Row / Inchworm Crawl Across the Gym and Back
  • Row / Banded Knee Side Step Across the Gym and Back

Skill: Damper Setting and Stroke Rate Relationship

Damper Set to 8

  • 1:00 SR 22
  • 1:00 SR 24
  • 1:00 SR 26

Damper Set to 6

  • 1:00 SR 24
  • 1:00 SR 26
  • 1:00 SR 28

Damper Set to 4

  • 1:00 SR 26
  • 1:00 SR 28
  • 1:00 SR 30

Workout:

Each Partner Completes

  • 500m Row @ 4 For Time
  • 500m Row @ 6 For Time
  • 500m Row @ 8 For Time

Note how long it takes you to "recover" from each