Row Conditioning 
3x 5m/3m/2m
Rest 6 minutes between

r18/20/22 

r20/22/24 

r22/24/26

🎯 2k plus 19-20 seconds @r18 

🎯 2k plus 19-20 seconds @ r20 

🎯 2k plus 19-20 seconds @ r22

This session is all about that stroke rate and pace control. These are 3x 10 min continuous sets with rate increases along the way. Increase pace at least -2 seconds for each rate increase. This was comfortable and just what I needed following a hard week of training.