| Latest Workout | |||||
| updated March 11 2010 | |||||
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4 Minute Distance Recording Pieces (download workout here) (for intermediate or advanced level rowers)
Warm Up – 10 - 15 minutes Begin with the Slide Drill and continue rowing lightly for up to 5 minutes. Row 2 half slide strokes then 1 full slide stroke and repeat for 1 minute. Last 4 minutes - include 1 minute at 26spm, 1 min light easy rowing at 20-22spm, 1 min at 28spm end warm up with 1 minute of light easy rowing.
Main Workout - 3x 4 minute Intervals recording distance pieces Set monitor to count down 4 minutes (on S4 monitor - press workout program button x2, scroll to 4:00.0 and press ok button)
Cool Down - 5 minutes Light rowing with stop at Check Point 1, the Release Position, every stroke, hold position for 5 up to 10 seconds focusing on strong abdominals and posture. |
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