Rowing WOD 2/23/13:
6 x 400m w/ 1:30 Rest
Jack the dog watching for consistency!
- Focus: Consistent Race Pace
Yesterday we worked on the start and finish of the 2k. Today’s Rowing WOD is focused on the middle. Specifically that third 500m into the last 400m of the race. For those that did a 2k last weekend and didn’t quite hit their goal, you realized that we need to get better at consistency through the middle of the race. The start and finish can set you up and seal the deal, but the middle of the race is where you must commit to reach your goal.
Row each piece at your goal 2k split. For example, if you want to row an 8:00 2k then your 2k split would be 2:00 and you should row every stroke of today’s workout at a 2:00 split. When I say every stroke, I mean it. You need to find a rhythm that you can hold while maintaining that goal split each and every stroke. If you want to step your game up another notch you could even take video of your monitor and count the number of strokes you’re not at that goal spilt. Perhaps you challenge yourself with a penalty and do 1 push up or 1 burpee every time the split reads something different during the workout.
Get consistent and get after it!
Post your average split for each piece to comments.
Renegade Rowing 
1:48.0 x 6
1:43.1, 1:41.1, 1:42.7, 1:43.2, 1:42.8, 1:41.7, average of 1:42 was planning on 1:45s but felt stronger.
Those were my split averages
Nice big man. I went for what I am looking for in the middle 1000m.
Plan was 1:45 and feel it was well executed with a lot more in the tank.
1:45.3, 1:45, 1:45, 1:44.8, 1:45.1, 1:44.8 Ave 1:45, 28 S/M Ave
Nice job Bryan! Those r great splits my brother!