Hello Everyone!
We are winding down now. No more rowing until August. I will call for a work day at some point over the summer for a Saturday morning…but that will be later.

To augment the weight work out I sent to you last week…cross train over the summer. You have young developing bodies and you don’t want to overtrain with just rowing. Mix it up with spin, surfing, running, yoga, yoga, yoga.

If you erg…do low cadence 16-20 only, 5k 3x weekly, then 10k once every 2 weeks, then 20k every 2 weeks, then repeat.

But I repeat…spin, run, surf, yoga. Cross train! Long aerobic pieces…low pace….keep heart rate low…length 30 minutes minimum. You should be able to converse with someone at this rate, not be panting or huffing. We need to build capillary beds, flexibility, and good form.

Well done PBC!