Intermediate - training for local and regional Competition and developing strength 

Rowing (for those with a minimum of one year rowing experience)
Frequency: three-four times per week
Weekly volume: 36k-60k
Racing: Ironmen Erg Classic, Schuylkill Navy, IDR, USRowing Northeast/Mid-Atlantic Masters Championships, Head of the Riverfront, Head of the Passaic, Head of the Schuylkill


  • Flexibility Perform stretching and self-myofascial release (foam rolling) before and after workouts. Do dynamic stretches prior to workouts and static stretches after workouts. Hold static stretches for a minimum of 30 seconds and sustain pressure on tender spots while foam rolling for a minimum of 30 seconds.
  • Cross-training cardio Once per week
  • Resistance Training - to come