Row 5k
With a row of this distance it is less about sprinting and being strategic than holding on to a split. We say burn the number into the screen. What we mean by that is that we would like to see your 500m split (how long it would take you to row 5oom at that pressure) be the same from stroke to stroke. Say I can pull 2:00, I want to pull 2:00 every single time at a stroke rate of around 28-30 and a Damper of 1. Ideally it would be a sustainable pressure, though this will often be a little lighter (slower) than you expect. Always, always, always think about your workouts ahead of time. And not just dreading them. Have some initial plan, and have a back up plan for when things go wrong. For equivalent times by specialists look here.
-Paul Siegel
