• KC Dietz

Race Week Interval Training


This is a great workout for a week you are racing or when you have a shorter amount of time for practice. You can do this workout in a group and partner with someone to practice steering in a group. Use the rest time between pieces to get even with your partner. Decide who will call the piece. Say something like “3 to build on this one“. Find a point to steer off. Be aware if you are going to hit something. Let others pass on your port side. Move over to starboard unless there is something in the way!

Workout: 300 hard strokes


5 x 60 strokes on/ 60 off.


Use rest to get back together. Row long and low to get fully prepared for next set.

© 2019 Lake Washington Rowing Club

Photos kindly donated by Andy Rees.