Another perfect morning!  Sunny, 60F.  Very light wind (0-2mph) from the north.  This is basically a cross head wind going downriver, and a cross tail wind heading up river, I only noticed it a couple of moments in the row.  Otherwise, it was just little ripples on the water.

I changed my mind about my workout plan this morning when I woke up.  I was tired and sore all over.  I decided that doing an High Impact session was a bad idea, and a better idea would be to just work on technique the whole time.

So, I did my favorite technical workout.

• 500m of square blade rowing
• 500m of alternating 1 stroke square blade and 1 stroke normal
• 500m of r20, trying to row with perfect form
• Repeat over and over again.

One thing that works out well about this workout is that the useful length of the river is 3000m, so I can fit two sets in each direction very neatly.

I ended up rowing 1000m through the twists and turns, then did 8 sets of the 3×500 technique drills.  That got me back to the cut.  At that point I pulled my feet out of the shoes and rowed the 1000m back to the dock “strapless”.  This is also really good practice to get clean finishes.

This was a really enjoyable workout.  And I felt like my finishes got a lot better.  I was tapping down earlier, and getting the oars out of the water with less disturbance.  It didn’t hurt that it was a glorious morning and I was on a beautiful river.

This afternoon, I’m driving down to New York City to have dinner with a customer, and then I’ll drive home tomorrow morning.  I think I will probably do an erg session when I get home.