Row Intervals 
3:00 mod easy / 1:00 hard / 2:00 easy @ r20
3:00 mod easy / 1:00 hard / 2:00 easy @ r22
DF 108

Today’s focus was on separating out stroke rate from intensity. We can row light at a low stroke rate or hard at a low or high stroke rate. We have the capacity to change every aspect of the stroke which is so useful in our training. Warmed up with a technique video focusing on generating leg push.