Switching SPM every 1000M 18 SPM 20 SPM 22 SPM 24 SPM 10 strokes on 10 off: Open Rate 23 SPM 21 SPM 19 SPM 20 strokes on 10 off: Open Rate Paddle cooldown Use the first 1000 meters at 18 spm as your warmup if needed Pay attention to your stroke rate on this workout and hold a steady spm pace This is a longer row that's meant to be more steady-state than sprint For the 10 (and 20) on/10 off, row hard for 10 strokes, then very easy for 10 but holding the same spm