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easy rowing with focus on technique (engage the legs, control the recovery, stay tall) at 22-24 Stroke Per Minute (spm). First 500m hard (not all out), 28-30 spm = Get that ‘boat’ moving and try to catch the boat right ahead of you. * 1000 m medium, 26 spm = Settle into a strong base pace and find a steady breathing pattern. , ten strokes every 250m for staying tall and long * 1000 m medium, 26 spm= Take your focus now to maintaining consistent power output and consistent splits.

The goal was to run up at full tilt and then jog down, attempting to replenish lost air and diffuse the leg burn. Hill repeats are still part of my routine today to keep me fit and ready for my next race, but I no longer push myself quite as hard as those college running days. I recommend that you find a hill in your area that would take you 70-90 seconds (250-400 yards) to jog up. Also, if you feel running is not your strong point, alternate between running and speed hiking up to the top.

I keep reading about that the power in rowing comes from the legs, but I don’t feel like I am giving my legs a workout. I have the order correct, pushing with my legs first and then using the core and arms, but I don’t feel any power from the legs and my seat feels like I am on ice! The leg drive, which is the leg connection and leg power, are the power players in rowing. Find the connection to the legs with good form, add more power to the stroke, and then, finally add speed if you still feel the need.

Draw a line as your starting point and then set up a course by placing 5 markers (towels, cones, driftwood) in the sand about 25 yards apart on a diagonal. Run from marker to marker (diagonally) at an easy pace touching all 5 markers and then return to the starting line. Go to start, run the marked course 2x followed by strength circuit 1x. Go to start, run the marked course 1x followed by strength circuit 1x.