Ok so I believe I've found the reason for my struggles as of late with rowing. Over exaggeration of my push off, just wasting too much energy and loosing my rhythm from the jerk at the end and coming back. I only had 30 minutes before my workout place closed and I just started rowing a 5K. I started off slow around 2:15-2:16 for the first 2K just being relaxed. Started to open it up a bit and maintained a 2:06-2:08 pace (both paces were at or below 25 spm) the rest of the way. What really made the difference was I just stayed in control extending my legs with little excess in the push off and once I reach extension pulled to my chest while extending my back to a 45 degree angle. For the first 2k after picking up the pace I really didn't feel like I was exerting that much more effort. I just need to replicate this moving forward.
Endurance:
Row 5k
21 mins 44 secs
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