🚣 Week 3 Session 2 is 30mins at 20spm with 1 power stroke every minute 🚣‍♀️ https://youtu.be/51z9LylvHHM BOTTOM Tier Workout For full information about the RowAlong 5K Plan. go to: https://www.rowalong.com/5000m-plan Pace Guide = 2K+18-20 (5K+13-15) Effort Guide = 5-6 Speech = Comfortable ❗ There's just a little spice to the usual 30 minutes at 20spm with this workout. On every minute marker, you'll do one 'Power Stroke' - a stroke at full pressure, and full pull ❗ The important thing here is to concentrate on that one stroke to get the technique right. 1 stroke, then back to normal - and each time you do it, concentrate on straight arms and a forward lean at the front, so as you drive hard, you're letting your body transfer the power, rather than fighting against it. As always, follow me for stroke rate. And I'll keep you company for the row with training tips, technique tips, and my usual general waffle.