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develop power and speed with Winter Workouts for the ERG |
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| test/race warm up | ||||||||
| 10 minutes light row, at around 20 - 24 strokes per minute. Focus on technique. Test your capacity with a few light power 10's, increasing SR to 26 - 28. After 10 minutes, row at 28 s/m for 3 minutes, maintaining a consistent swing. Then bring the SR down for a minute. Take some sprint power 10s and 20s until you feel very warm and on your game. Take 5 - 10 minutes to stretch. Loosen up by swinging arms, shaking out wrists and legs. You can help yourself stay warm by lightly jogging or hopping before you erg test or race. |
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