Ep 68 - 2K Plan Week3 S3 - 32 min Fitness and Technique

Build your base fitness and work on your technique in this 32 minute, bottom training tier rowing workout.🚣 32 minutes at 20spm 🚣‍♀️

➔Pace Guide = 2K+18-20➔Effort = 5-6/10➔Speech = Comfortable

This is a simple 32 minute row at 20spm. But with a real focus on technique. I spend the first 8 minutes describing the technique - and then the rest of the row really getting you to focus on the body positions. Sometimes even holding the catch or the finish position for a couple of seconds to really help you analyse what you're doing. 

It's certainly at the BOTTOM of the bottom tier training pyramid. But if you're following the 2K redux plan, W3S2 was tough, and W3S4 will be tough, so this row let's you recover and refocus, ready for the tough TOP tier row to come.

As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle. 

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ℹ - 2K training paces are based on your current best performance to row 2000m. Set your monitor to 2000m and row it as fast as you can. When you're finished either look at the memory screen for that row, and note the Average /500m pace - or just divide your time by 4 to find that out. 

For instance - if you rowed your 2000m in 8:20​ - the average pace for 500m is 2:05​. It doesn't matter if you started at 1:50​ and then slowed down to 2:20​ by the end - your average across the whole row is 2:05​. 

So when I give a pace guide saying "2K + 18 seconds" - that means that you take your 2K time, and add 18 seconds to it (in the above example, 2:05​ + 18 = 2:23​ pace.) Just be sure to set your monitor so it displays your /500m pace so you can stay on target.

Every time you think you're getting faster, rather than just arbitrarily changing the pace guide - do another 2000m test to find your current 2K average time - and then work from that.  ℹ

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