Easy 3x 2k at r18 sitting around 2:15/500m the whole way through. Took 90 seconds between rounds. Get comfortable and forceful at this low stroke rate. Speed does not have to come from high stroke rates -- try using the Reverse Pick Drill to improve force per stroke and overall rowing strength.

This rowing drill consists of the following: 
Stroke rating: 16
Damper Setting: 10
Legs Only: 5
Legs and Body: 10
Full Slides: 15

This is the perfect drill to help you do an analysis on your mental and physical rowing game because it's gonna get reallll tough to keep your spm right at 16 when your body wants to give in. But we promise, this drill works and will only make you a stronger athlete and rower!