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After a 4 minute warmup: Row 30 minutes at 20spm and at 2K+18 Rest 2 minutes Row 2 minutes at 24spm - HARD (at least 2K+8-10) Rest 2 minutes Row 1 minute at 30spm at MAX effort (faster than 2K pace)
As always, follow me for stroke rate.
This row was provided by Fitness Matters - it's this week's Workout of the Week. If you want to know more about what I do, go to www.pdprowing.com If you want to know more about indoor rowing in general, go to www.indoorrowinginfo.com And if you want to know more about Fitness Matters, go to fmrowing.com or search Facebook.
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