Rowing Technique and Stroke Rate – 30 Minutes

Warm up

• 5 min at Z1, 18–20 strokes/min (Easy rowing, long strokes)

Stroke sequence

• 2 min at Z1, 18 strokes/min (Legs only: arms straight, body still, push with the legs)
• 2 min at Z1, 18 strokes/min (Legs and body: swing back slightly at the finish, arms straight)
• 2 min at Z1, 18–20 strokes/min (Full stroke: legs, body, arms. Then arms, body, legs)

Pick drill

• 3 min at Z1, 18–20 strokes/min (30 s arms only, 30 s arms and body, 30 s half slide, then full stroke)

Rate ladder

• 3 min at Z2, 18 strokes/min (Long, relaxed strokes)
• 3 min at Z2, 20 strokes/min (Same length, a bit quicker)
• 3 min at Z2, 22 strokes/min (Drive is fast, return is slow)
• 3 min at Z2, 24 strokes/min (Keep the sequence clean, no rushing on the slide)

Cool down

• 4 min at Z1, 18 strokes/min (Easy rowing)