Row 5000m with rate changes every 1000m: 22-24-26-24-22
Row for a total of 5000 meters at a sustainable
intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000
meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @
22 spm.
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