Interval row

ROW

m DISTANCE - % EFFORT - TIME
500 - 50 - 2:18
750 - 75 - 3:12
750 - 90 - 2:52
500 - 50 - 2:26
750 - 90 - 2:56
750 - 75 - 3:11
500 - 50 - 2:13

TOTAL DIST: 4500m
TOTAL TIME: 19:09

NOTES: Split times varied a lot within sets, although 750s were pretty consistent. A. suggested keeping strokes per minute lower. Her words: "You're thrashing yourself. That's a computer term." So I'm going to work on that on my next longish row, keeping the stroke rate down and making each stroke explosive with good recovery.

For comparison, last 5k time was 20:18. I am very eager to try a 5k soon to see if I could get it sub-20.