Workout for Monday October 1, 2007

40 minutes Steady State Row (65% effort)

4′, 3′, 2′, 1′ @ 22, 24, 26, 28 x 3
5 x 10 stroke efforts. Build from 20-30 in 10 strokes emphasizing power at the low stroke and slowly building up to a 30 stroke rate by the last couple strokes in the piece.
last 5 minutes at a 24 strke rating at steady state pace.

This is a nice recovery row and regrouping row for the week. Enjoy and be strong!

Duncan

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