A Sunday Row

Kirsten on her way home calls me and says, "the water is like glass!"  Once home we get changed and off we go to the boats.  The water was like glass and we had a nice row.  Once we warmed up, we worked on a few drills:
Pause at arms & body away
Pause at the catch
Legs only
Square blade rowing, one at a time
Square blade rowing, both together

For each exercise we did 3 sets of 4 reps drill, 4 reps row.

Here's the data:
Workout 1, 11:22 AM - 12:09 PM, 4000 m      (View Summary Chart)   (Download Summary CSV) 

#	Type	Start	Time	Dist (m)	Speed (m/s)	Pace (/500m)	Strokes	Avg Rate	Chart	Detail CSV
1	Just Go	11:27 AM	32:01.3	4000	2.08	4:00.2	514	16.1	view	download