This is a BOTTOM tier row that will push your muscles.🚣 Row 4min at 20spm then 1min at 15spm - keeping to the same pace for both. (Do this 6 times) 🚣‍♀️

➔Pace Guide = 2K+18 (see below for 2K training pace info)➔Effort = 5-6/10 (more like 7/10 for the Power Strokes)➔Speech = Comfortable

❗  This one does get tougher from a muscle point of view. Pushing 15spm but holding 2K+18 needs a good amount of power (as I realised during the first time doing this) So for some of you, it may dip into a MID tier workout - but the 2K+18 'meat' of this row is what keeps this as a BOTTOM tier for my programming purposes. ❗

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

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ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20​ - the average pace for 500m is 2:05​. It doesn't matter if you started at 1:50​ and then slowed down to 2:20​ by the end - your average across the whole row is 2:05​. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05​ + 18 = 2:23​ pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹ

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