After weight workout including leg presses and shldrs (bent-over rows) target 24spm

Pick-drill warmup for weights workout, shoulders and leg press

(est dist) Rowed 7-seat. Windy, somewhat rough water. Working on pulling with outside arm, with intermittent success.

Warmdown after 45min piece

Trying for steady 22spm and constant split-times. Split times faster than (as recommended by TN) my 1k race avg plus 25sec.

Pick drill warmup

warmup pre weights workout

(est dist) Rowed PORT first time in life! Right/inside hand got tired and stiff.

Part 3; 22spm target

Part 2; 24spm target

TN's 3x10min workout -- Part 1; 22spm. No HRM

warm-up, starting w pick drills

part 3, 22psm target

part 2, 24spm target

part 1 of TN's 3part series, 22spm target

warmup

(estimated distance) 5-seat, set getting better; still having trouble getting to full slide , catch

Easy-ish piece after weights, working on form.

Warmup before weight-lifting workout.

(est. dist.) 5-seat