Fri 4 Rowing

It's a disparate crew who've not rowed together and some are injured/ unfit.

Major objective is just to row smoothly. 

Whenever we start, first stroke at half slide. Check oars buried.

WARM UP 

Row off in 6's. 

Start with stern 6. Then bring in bow pair and drop 3&4 and so on so stern 6 is last to be dropped. 

Rotate at least twice. 

INSIDE OUTSIDE ARMS or WIDE ARM

In 6's.

10 inside arm, 10 outside & square, 10 normal.

Rotate during the normal. 

FULL CREW ROW 

5 minutes at least. 

And relax flow into

STRIKES

Every stroke for 10. and after the 10 then row normal for about 10.

Finish, 

arms away, 

arms & bodies,

 half slide. 

Then row normal for at least 5 minutes. looking for stability. 

WORK 1 (8 minutes)

2 Min each

Rate 18 20 22 24

Start light work at 18.

Increase in pressure with each Rate 

WORK 2 (12 minutes)

3 Min each

Rate 18 20 22 24 

2 Min Rate 26

WORK 3 (4minutes)