4 x 6′ with 3′ rest

take this time to row low rate with 80% – 85% pressure (around 5K pace when at 26 rate). Nice low rate with good quality velocity.

#1.
3′ @ 20, 2′ @ 22, 1′ @ 24

#2.
3′ @ 22, 2′ @ 24, 1′ @ 26 (5K pace)

#3.
3′ @ 22, 2′ @ 24, 1′ @ 26 (5K pace)

#4
3′ @ 24, 2′ @ 26, 1′ @ 28 (Sub 5K pace)

4 x 10 strokes at 100% at 28 stroke rate with 20 paddle strokes in between hard strokes. Good technique and slow recovery.

paddle down and stretch