Today is a a nice long steady state workout. If you have the time and not constricted by time (as in our class of 40 minutes) then by all means row an hour of power (65%-70%). Stay long strong and lively.

If you are in class…

40 minutes Steady State

4, 3, 2, 1 @ 20, 22, 24, 26
Pace: +23, +21, +19, +17

This pace may seem lighter to people than normal. That is okay. The idea is to row well and dynamic at the 65%-75% effort. Stay swift with the hands away and body prep on the recovery. Nice controlled recovery speed on the slide and quick change of direction with the legs while staying connected and “hinged” with the arms and upper body.