15.02.2025

SATURDAY – ROWING TECHNIQUE (75 min)

Warm-up (15 min):

• Dynamic mobility flow:
  • Arm circles forward/backward
  • Torso rotations
  • Hip circles
  • Ankle mobility
• Technical drills on land:
  • Arms only drill x 20
  • Quarter slide x 20
  • Half slide x 20
  • 3/4 slide x 20

Technical Work (50 min):

1. Connection Work (30 min): 6 rounds:
   • 2 min @ 20 spm (focus on catch connection)
   • 2 min @ 22 spm (focus on drive power)
   • 1 min rest
   Focus Points:
   • Clean catch entry
   • Early body connection
   • Sequential power application
   • Controlled slide return
2. Rate Changes (20 min): 4 rounds:
   • 2 min @ 20 spm
   • 1 min @ 24 spm
   • 1 min @ 26 spm
   • 1 min rest

Cooldown (10 min):

• 5 min very light rowing
• Upper body mobility:
  • Shoulder mobility work
  • Lat stretches
  • Upper back release
  • Wrist/forearm mobility