Hello Rowers,
After a technical warm up we row sets of 90 second pieces with one minute rest, followed by sets of 75 second pieces with 45'' seconds rest and finally one minute pieces with 30'' rest.
Beach muscle training, cool down and it is all good.
Second workout, a pyramid 5-4-3-2-1-2-3-4-5 minute pieces with stroke rates ranging from 22 to 30 and back down.
To make it interesting, I told the story of navigating through the eye of a storm and coming out of it....
Have fun,
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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