Friday 120810

Row 1:30 minutes at a steady pace, then 3x :20 seconds all out, :10 seconds rest for each at the following Damper Settings:

2, 4, 6, 8, 10, 7, 5, 1

Attempt to hold the same 500m split pace throughout all 8 intervals.

From Concept2.com- "The damper setting is like bicycle gearing. It affects the feel of the rowing but does not directly affect the resistance. With a little experimentation, you will find the damper setting that gives you the best workout and results. We recommend a damper setting of 3–5 for the best aerobic workout. This is the setting that feels most like a sleek, fast boat on the water. Higher settings feel more like a bigger, slower boat."