5. 30-minute Basic
Ladder:
30 sec. of work at each of the following rates: 22-24-26-28-30-28-26-24-22
Drill 1:
30 sec. sprint
10 power strokes at rate 30
1 min. at rate 30
20 sec. sprint
12 power strokes at rate 28
2 min. at rate 28
15 sec. sprint
15 power strokes at rate 26
3 min. at rate 26
Drill 2:
4 x 2 min. at 22, 24, 26, 28
10 seconds off in between.
Drill 3:
5 x 20 sec. sprint; rate cap at 30.
Drill 4:
Row as hard as you can for 3 min.
Row as hard as you can for 90 sec.
Finish with 45 sec. max effort.
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