https://youtu.be/3_pHmz-Doxg Slow it down but keep it interesting by changing the stroke rate between 18 and 20spm every 5 minutes. 🚣A BOTTOM intensity, regenerative row 🚣‍♀️ ➔Pace Guide = 18spm at 2K+20-22 and 20spm at 2K+18-20 ➔Effort = 5/10 ➔Speech = Comfortable *** After Day 3's really spicy row, this is a good way to let your body take a bit of a breather while still doing some rowing. Use this time to work on your technique and your rhythm while you also build your all important core fitness *** The warm up and cool down are seperate sessions on this RA track. I suggest bookmarking them to be able to load them up quickly.