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Wednesday, January 24, 2018

15 minutes of mobility:
Calf Smash, Quad Smash

1:1 Work/Rest Ratio
800 Meter Row,
400 Meter Row,
200 Meter Row,
200 Meter Row,
400 Meter Row
800 Meter Row

Create a Breathing Technique
Creating a breathing rhythm can really help your rowing workouts. Ideally, the rhythm of your breath will relate to the rhythm of your stroke.

When rowing at lower intensities, many rowers take one breath per stroke. They add a second, shorter breath as they start rowing harder. The optimal point of when to switch from one to two breaths per stroke is highly personal; experiment to see what works best for you.

Consider Your Stroke Cadence
It’s helpful to coordinate the timing of your breathing with the phases of the stroke. Specifically:

  • During low intensity rowing (one breath)—Exhale gradually on the drive, expelling all remaining air at the finish. Inhale on the recovery.
  • During high intensity rowing (two breaths)—Exhale as you finish the drive. During the recovery, inhale, then exhale quickly. Inhale again just before the catch.

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