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Row Row Row your boat

So if you are looking at this and thinking "that's it" you either haven't done this before or you are doing it wrong. While we are looking for the split times to be close to each other, these should all be taken as max effort attempts (ie that 2 minutes rest should feel like it isn't enough).  Good rowing technique is key here, efficient movement will save you, spastic monkey form will not.  Spend some time warming up and go over your form with the coach, don't just sit down and say good to go Have fun ;)