Warm Up

Dark Horse LYR Cals #3.
Fail
6 x 35 Calories w/2 min rest
Made 4 rounds at 34 spm, my goal, but too fast of pace. Could not…

Warm up. Steady row and 10 min build.

Intended as relaxing steady row to get meters in rather than current max effort Dark Horse Launch Your Rowing lessons. Turned out to be…

Warm up steady row.

Dark Horse LYR Calories #2
Row 9 pieces of
30sec, 60, 90, 2mins, 2:30, 2mins, 90, 60, 30 secs
Cal/Hr: Max Effort
Rest: 1:…

Warm up. Steady row and 10 min build.

Dark Horse LYR Cals #1 part 2.
Max cals in same time as part 1 (3:49.3).
Beat part 1 by 1 Cal.

Dark Horse LYR Cals #1 part 1.
60 cals for time.

Warm ups. Steady row and 10 min build.

Dark Horse LYR Cals #1 part 2.
Max cals in same time as part 1.
Spent and didn't finish. Too fast in part 1 and though bett…

Dark Horse LYR Cals #1 part 1.
60 Cals for time.
Went out too fast on S/R, but good time, 2 sec faster pace than 1k pace.
125…

Warm up, 10 min build.

Dark Horse LYR Drag Factor #8
Intervals 2 mins on/4 min rest, S/R 22
Damper 10/8/6/4/2/Open (use high 5)
DFs = 215/173/145/11…

Pick drils and steady row warm up.

Cool down.

Dark Horse DF #7
DF 180, S/R 18
30 sec fast as possible/30 sec easy pace

Pick drills and steady row warmup.

Dark Horse LYR DF #6
3x5 mins, DF125
S/R 20/24/28/26/22 1 min each

Pick drills and steady row warm up.

Dark Horse LYR DF #5
6 rounds of: Row 3mins
Drag Factor/Damper: 100, 120, 140, 160, 180, Open
Stroke Rate: 22 for each piece<…

Warm ups. Pick Drills and steady row.

Dark Horse LYR Drag Factor #4.
6x4 min @30+. as light as possible.

Warm up drills (cut the cake) and steady row.