Rowing Program

Primary –           BENCHMARK WORKOUT

4 x 4½ min w/ 6 min rest; u set fan; 26-28 spm @ race pace

Secondary –       1 X 20 min; 22-26 spm; 65-75% of 2K pace, u set fan.

Primary –           1 X 12 minutes; 24-26 spm;  65-75% of 2K pace.   4 min. rest; u set fan.

                         1 X 10 minutes; 26-28 spm;  65-75% of 2K pace.   4 min. rest; u set fan.

                         1 X 8 minutes; 28-30 spm;  75-85% of 2K pace.   4 min. rest; u set fan.

Secondary –       1 X 24 min 22-26 spm; 55-70% of 2K pace, u set fan.