warm-up, pick drills

(est dist) Bow in the 4 that I'll compete in at Grand Rapids Michigan Games. Pretty good-feeling row, up to 28spm

(est dist) #2 seat in a four. 3rd time rowing port oar. Still dirty feathers/releases. 2 or 3 fan strokes.

Part 3, 22spm target

Part 2, 24spm target

Part 1 of a 3 X 10min series at 22/24/22spm

warmup: pick drills and easy row

warmdown after weights workout (shldrs, legs, chest); pick-drills and easy row.

(est dist) rowed port for second time, #4 seat. Not quite as sloppy as first time, only 2 "fans". Concentrating on controlling…

dry-land at Boathouse, ditto previous day

Dry-land crew practice for high winds. TN's 2k pyramid: 600m/500m/400m/300m/200m, after/between each leg doing 10 x toe-raises and 1…

warmup for following, at DBC boathouse

Warm-down after previous

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