5 warmup intervals of 200m row with 60 seconds rest. Pace increased from 2:07/500m to 1:50/500m. Then a single Tabata*. That was it. I got 996 meters in the Tabata - anyone have any idea if that's good? It seemed pretty good to me, getting 996 meters in only 2 minutes & 40 seconds of rowing, but it also includes the "after row" - the amount the boat keeps going after you stop rowing. While not a significant amount in any given rowing effort, it can add up to a lot of meters in 8 intervals. But man, that smoked me. Rested 5 minutes, did some light overhead squats, called it a day. Now I look like this:
*For those who don't know, a Tabata is an interval workout wherein you perform as many reps as you can for 20 seconds, followed by a 10 second rest. Repeat 8 times, for a total of 4 minutes in this type of 20/10 work/rest situation, and you're done. If you've done it properly, you shouldn't need, much less want, to do anything else that day. Except perhaps vegetate on your couch. The key is to do Tabata with total body movements. Doing Tabata Presses or Situps isn't bad, it's just so specific to a local muscle that you don't get the same training effect that you do when doing Tabata with, for example, Thrusters or Front Squats or C2 Rowing.
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