10-meters-per-stroke, 4 x 2000m/1:30r.

10-meters-per-stroke, 4 x 2000m/1:30r.

Interval workout: re-row of yesterday's workout. The Goal: row 10-meters-per-stroke, 4 x 2000m with undefined rest.

Interval workout: 4 x 2000m at 10-meters-per-stroke with undefined rest.

Three intervals. The first was a 3K. The initial goal was to rate at 16-20 spm. Sometime into the workout I added another goal: 10-meter…

Goal: 10-meters-per-stroke; 18-22 spm

Goal: Steady State, 18-20 spm

Focus: The finish.

Same technical problems I have been working on for months:

At the catch I am working on eliminating hyperextension in the lower ba…

Brief workout focused on the finish

Focus: The finish: abs held tight; back properly curved; pelvis in neutral alignment with the spine.

Focus: the finish. pulling the lower abs tight at the finish; allowing the lower back to curve naturally ...

Focus on starting the drive off the stretcher with the buttocks.

Focus: Technique. Eliminating hyperextension in the lower back at the catch; allowing the back to curve naturally at the finish ...

Focus: starting the drive off the stretcher with the buttocks

Focus: starting the drive off the stretcher with the buttocks

Focus: keeping my pelvis in neutral alignment with my spine so that I could start the drive off the stretcher with my buttocks ...

Steady-state with a focus on technique. Did not use a heart rate belt and most of the time erged by "feel" with eyes shut. Of c…

Warm up for approximately 10 mins, then erged for approximately 20 mins at 18 to 22 spm, then finished off erging at various rates and in…

Very quick erg focused purely on technique ...