Good tips on how to grip the oar
Warm up 5 minutes easy rowing @ 20 stroke rate
Do 1 x 30 minutes NON STOP @ 18 strokes a minute
Do 6 x (30 strokes ON at max pressure @ 28 – 20 strokes Light)
All the strokes ON are at MAXIMUM PRESSURE and the suggested stroke rate.
All the easy strokes are really slow (12 to 16 strokes x minute) with very light pressure.
Rest from 2′ to 5′ from piece to piece with some Light rowing. You can get out of the ERG.