Long Steady State

40′ – 60′ steady state row

4′, 3′, 2′, 1′ @ 18, 20, 22, 24
Pace: +17, +15, +13, +10 (over 5K pace)

Nice long and strong piece. Look to be efficient. Because we are at the lower intense level, look to technique and rhythm to keep your paces. This is an opportunity to work the bigger muscles and prograam them to operate at an efficient level. Avoid breaking arms at the catch and lifting the shoulders too early. Look to “suspend” off the catch by pressing the legs and engaging the lower and mid back off the legs and feeling your body weight lighten off the seat as you progressively accelerate through the drive. Stay spry and lively.