- Row 500m at +5 pace
- Row 500m at +4 pace
- Row 500m at +3 pace
- Row 500m at +2 pace
- Row 500m at +1 pace
- Row 500m at +0 pace
If possible with the number of people in class rest at a 1:1 ratio. In other words, if your just rowed a 2:05 then rest 2:05 before your next row. If that won’t work favor resting longer.
For pacing, if you rowed the 1k last week use the average 500 time available from your trainer. If you weren’t her last Wednesday use a 500m average time from your last 1k or 2k.
Are you doing the holiday rowing challenge and looking for a rowing plan? Here are some websites suggested by Coach Molly at the rowing seminar:
After some research I also ran across The Pete Plan which appears to be a simplified version of the Wolverine plan. I’m going to experiment with the Pete Plan as part of my training. I’m doing both the 100,000 meter challenge and preparing for the Mile High Sprints. I am undecided as to how I will fit some standard CrossFit metcon into the Pete Plan with the 100,000 meter challenge.
If you aren’t doing the challenge I think you could follow the Pete Plan and do CrossFit metcons on the optional rowing days (the ones in brackets). I am doing two strength days each week so I may do a short metcon on those days plus 3 days of rowing. An alternative would be to investigate the rowing methods of CrossFit Endurance.
On a related topic here is a search on cushioning the seat for consecutive long rowing days. It seems a few vendors make a cushion and I also saw recommendations to use bubble wrap or a mouse pad.
Some rowing at the EmerFit Rowing Seminar
