🚣30 minutes steady state low intensity - I suggest at 18spm🚣‍♀️ https://youtu.be/uuYlMrFBRMc ➔Pace Guide = 2K+20 (see below for 2K pacing info) ➔Effort = 5/10 ➔Speech = Comfortable ❗ This is an introduction to the 1K plan - so I'll take you through a 30 minute steady, low intensity row while I discuss the plan, talk about technique, and importantly - I'll explain why we're rowing at a low intensity if the point is to row 1000m fast! ❗