Rowing WOD 8/17/13:
Renegade Rowing Practice – Imagine Today’s Rowing WOD on the water.
2 x 2k Row w/ 4min Rest as follows …
1st 2k:
- 750m @ Race Pace
- 250m @ 18 spm (paddle light)
- 750m @ Race Pace
- 250m @ 18 spm (paddle light)
Rest 4min
2nd 2k:
- 750m @ Race pace
- 500m @ 18 spm (paddle light)
- 750m @ Race Pace
Have you ever wished you could get a feel for Fran before competing so that you know what to plan for mentally and physically? If you’re competing in the Renegade Rowing League this winter I’m sure you’re thinking about that 2k. What will it feel like? How should it be paced? What can I do to improve upon my last 2k?
While our focus over the next two months is the 5k, it doesn’t hurt to build ourselves up by staying familiar with the 2k distance. Look back at your results from last Tuesday and try to go faster. You only have two 2k’s to do today.
Today’s Rowing WOD is a great way to test out the race pace you’d like to hold on your next 2k. Set the monitor for 2,000m of work and 5 minutes of rest. During the first 750m hold your ideal race pace and really execute with intensity. Then paddle out for the next 250m . At the 1000m mark build back up and row the next 750m at race pace. Finish with a paddle to recover. The second 2k will be executed similarly.
To see your consistency during the race pace portions set the monitor to record split lengths of 250m. This is done on the screen when you enter the work and rest. After the workout go into the memory and check it out.
Post your goal 500m Split and how you executed the 750m portions to achieve it.
Renegade Rowing 
Goal 1:49/500m – total guestimate. Just diving into this… Had an average of 1:48, but I was hardly consistent..
1:44.8
1:46.4
1:48.2
1:47.0
1:46.8
1:49
1:47
1:48.6
1:49.4
1:50.2
1:49.6
1:50.8
Way to jump right in on this one Graham! Control and consistency will come with quality practice. Keep working on form/focus. Eventually you’ll be able to hit the exact split and stroke rating you want every stroke. Keep it up!