Today is a steady state row. If you have the time, extend it to 60 minutes with varying stroke rates.
In class we will only have time for 40 minutes.
Steady State: 40 minutes
PACE: 65% @ +10, +8, +6, +4 (over 5K pace)
4, 3, 2, 1 @ 20, 22, 24, 26 (x 4)
Today is an opportunity to get maximum length and reach and blend the power from the legs to the finger tips in the right order of body application. Because it is a recovery row, it should be a nice 65% effort. It will get up to about 75% at the 26 rating, but the heart rate should drop again as you go back to the 20 rate. We learn through repetition, so this workout ought to provide the opportunity to ingrain it into the muscle memory and focus.