Wednesday

Given our limited time together each week, I will be going more towards steady state with moderate intensity, and leave it to you guys to get some serious base. Tomorrow, we will do 19 minute Pyramids. For these, the rate will vary, but the pressure will not. Hold your 20 minute score plus 8 seconds.

4min @ 22
3min @ 24
2min @ 26
1min @ 28
2min @ 26
3min @ 24
4min @ 22

Rest: 5 minutes

I am going to build volume progressively. We did 2 X 20min last week. This week, we will also do 2 X 19min, with some body circuits following. Next week, we will ramp up slightly in volume.

Lastly: I know it's March. Now is the time to buckle down and get to the boathouse. We are establishing a new rhythm, and want everyone to be on the same page. Further, I don't want to break rowers with volume they're not accustomed to, because they didn't get the erg mileage in the winter. Let get this done together.