Wednesday Group Strength and Conditioning

Row two 4000 meter pieces.

In each piece the first 2000m @ 22 spm.

Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28.

Row for four minutes at light pressure during the rest period.

The stroke rates may seem excessively slow at first, but this is aimed at smoothing out your stroke and increasing efficiency.

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