Rowing Workouts Week of 10/12

This week, rowers will start to develop and solidify their own "warm up protocol"  This might involve meeting me for yoga pre class at 5:30am, or doing some dynamic warmup drills on land, followed by:

1.            5 minutes easy rowing

2.            Pick drill or reverse pick drill (feet out if there is a tendency to lean back at the finish)

3.            200 meters easy rowing

4.            Pause drill (body over pause, 3 part pause, or ½ slide pause)

5.            3-5 rounds of 10 hard strokes/10 easy strokes. 

Tuesday workout: 5k hard row (Rowers will do a little "out and back row" to warmup and we will do the Rockrimmon course at a hard pace after that!

Thursday workout: 6 by 3 minutes hard/2 minutes easy (3 minutes are at 5kish pace!)