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Week 3 | Session 7 | Conditioning

Prime yourself for your 500m test next week. Row at a sustainable but hard pace for each part – after these last two weeks of rowing, you should be close to your last 500m max.

2 rounds of:
10 reps inchworms
10 reps bootstraps
1 x easy 500m row

4 x 500m, with 4 minutes rest in between.
First 500m at 22 stroke rate.
Second 500m at 24 stroke rate.
Third 500m at 26 stroke rate.
Fourth 500m at 28 stroke rate.

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