10 mins x 3 at 18/20/18spm / 2K+20/18/20 – Rest 1 mins between https://youtu.be/GqpvWkMOyYM It may be just 3 x 10 minute intervals, but they'll REALLY help your rowing and your fitness. 🚣3 x 10 minutes with 1 minute rests at 18/20/18spm 🚣‍♀️ ➔Pace Guide = Start at 2K+20 -then 2 seconds faster, then back to +20 ➔Effort = Around 5/10 throughout ➔Speech = Comfortable ❗ Like the T-shirt says, don't push the slow stuff. Give your body a chance to recover and to build your base fitness by keeping the intensity nice and low. These Long Slow Distance rows are a vital part of your training, no matt what you're training for. ❗