Prepare your body earlier in the recovery for a better catch.
Rowing WOD 11/26:
1k @24-26 s/m (note average 500m split)
4′ rest
3 x 3’ On 1’ Off as follows (holding 1k split):
3′ @26 s/m, 25 s/m, 24 s/m
(rate changes every minute)
3′ @25, 24, 23
3′ @24, 23, 22
4′ rest
2 x 3’ On 1’ Off as follows (holding 1k split):
3′ @26, 24, 22
3′ @24, 22, 20
One thing that all good athletes have in common is a sense of efficiency. The athlete that can maintain proper mechanics and spend the least amount of energy to complete a task will be able to push harder and farther compared to the athlete that just flies and dies. Todays Rowing WOD introduces a key concept to being efficient in rowing and may improve your efficiency in longer wods.
Start the workout by rowing 1,000m at 24-26 strokes per minute. Effort should be about 60% – 75% as if you were jogging a half-mile, don’t go all out. The average split for the 1k will be your goal split to hold through all of the 3 minute pieces. Set the monitor for 3′ of work and 1′ of rest. Each 3-minute piece is broken into 1-minute sections that should be rowed at the designated stroke rating.
In order to hold the goal split while decreasing the stroke rating you must perform a ratio shift. A ratio shift changes the timing of the stroke on the drive and the recovery. For example, shifting from 1 on the drive: 2 on the recovery, to 1 on the drive: 3 on the recovery. This is a challenging workout. Use it to develop a sense of efficiency. A proper ratio shift maintains the power per stroke but allows the rower time to breath and prepare for the next stroke.
Post Total Distance and your Experience with ratio shifts.
Below are some pictures of Mike T. on Saturday after working on staying connected through the finish. What does your finish look like? Is it efficient? How fast do your hands move through the finish? … Just a few things to think about as we continue to work on suspension through the stroke and balanced finishes.
Renegade Rowing 
Total distance excluding initial 1000m row was 3225m. Did the initial 1000m in 4:47.5 with a 2:23.8 split. Very easy. The next 5 three minute sets went 628m @ 2:23.5, 651m @ 2:18.2, 650m @ 2:18.4, 647m @ 2:19.1, and 649m @ 2:18.6. Overall experience was a very casual wod. Was able to concentrate on my s/m and split times pretty easy. Was able to hold my strokes per minute at +/- 1s/m for every minute.
Nice work Larry. That’s exactly what you should’ve been going for, sticking to the stroke rate and split. Next time you try this wod try for a faster 1k and it’ll be a little tougher. It’s good that you went easier though. This wod is more for rhythm and timing. We need to build a base and just get comfortable on the erg. Well done!
4886. Need to work on maintaining proper stroke rate
Good stuff Chris, you said it. Once you dial in that control with the stroke rate you can adjust and know exactly how hard you’ll work and feel getting off the erg. Keep at it!
Total distance excluding initial 1000m row was 3,638 m. Found it easier to ratio shift on the last 6 minutes (down by 2 spm each minute) than on the first 9 minutes (down by 1spm each minute). Ratio shifting is definitely a weak suit of mine. I haven’t been rowing for about a month, so trying to get back in the saddle. Maintained a 2:09 or less split per piece (2:09 was my 500m split on the 1k).
Solid work Melissa! That’s a good split. Glad to see you getting after it again. Dialing in your rhythm and ratio will definitely get you back in the game sooner. Thanks for the comment!