Rowing Workout
3 sets
500/425m moderate pace
400/350m easy pace
300/250m fast pace
400/350m easy pace
150/125m sprint
rest 4 min bwn sets
total distance 3x1750m for the men and for the women 3x1500m
Men / women goal paces
easy : 2.00-2.10 / 2.10-2.20
mod : 1.50-2:00 / 2.00-2.10
fast : 1.40-1.50 / 1.50-2:00
sprint : under your fast pace
Score is total time of all rowings. Focus extra good to your technique on rowing, breathing right times and long pulls. first you use legs, then the back and last part hands. Breath in while coming back, hold breath first part on the pull and let air out at the end of pull.