Kettlebell first time incorporating rowing.

[Adachi]

So after some de-cluttering I've unearthed this water rower i bought used on craigslist some time ago.

I used to row daily for exercise when i first got it for about 3 months, but life with 3 little ones got in the way. Now that they're a bit older and I'm working from home I went to the trouble to spend a week or so to incrementally pull it out and row during lunch the other day.

I set the timer for 30 minutes and intended to row as slowly as i needed so that I felt as though i could keep doing it approximately forever. I got almost 6000 meters out of it. I have no reference for what level of rowing proficiency this might be. I'll hope that these numbers move in the desired direction over time, and try to maintain a LSD addition to my training this way since i still need to be in close proximity to the kids.
this was after a usual S&S session.

after experiencing some unusual soreness yesterday and taking the day off - i'm considering alternating days instead of combining rowing and s&s on the same day.

 

[Starlord]

Rowing on your off days is definitely a good idea while you are reintroducing it into your program. You will need to increase your work capacity before you can effectively do both on the same day.

 

[watchnerd]

I set the timer for 30 minutes and intended to row as slowly as i needed so that I felt as though i could keep doing it approximately forever. I got almost 6000 meters out of it. I have no reference for what level of rowing proficiency this might be.

A common measurement is the 500 m split time.

A competitive grade rower will have a 500 m split time below 1:45 or so.

A proficient and conditioned amateur will be in the 2:00 - 2:15 range. This is all general without adjusting for height, weight, age.

I usually do 10k rows in about 40-something minutes.

Your 500m split time is about 2:30.

 

[godjira1]

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For power endurance, the 2000m row is the gold standard. the 500m and 10k measure power/endurance and are very useful as well.

 

[Adachi]

A common measurement is the 500 m split time.

A competitive grade rower will have a 500 m split time below 1:45 or so.

A proficient and conditioned amateur will be in the 2:00 - 2:15 range. This is all general without adjusting for height, weight, age.

I usually do 10k rows in about 40-something minutes.

Your 500m split time is about 2:30.

Interesting. I'm sure I'll improve. i note that this is a water Rower- and the tank is filled to the max line level. I've been doing daily swings - i'm not sure how much rowing i want to add in, if it crowds out my swinging days. i'll think about that another time.

 

[KBrower]

Its worth noting that when most people refer to 500m split times then they are referring to the Concept2 rowing machine, not the Water Rower. The Water Rower is a decent machine but you cant compare times with that to the Concept2. Also worth noting that the Concept2 is calibrated so a 500m split of say 2:00 on one machine is exactly the same as pulling 2:00 splits on another (subject to being reasonably maintained of course). I am not sure this is the case with the Water Rower. Either way, if your split increases/improves on the Water Rower then you are getting more efficient and fitter so its all good.

I am a big fan of both the Concept2 rower and kettlebells. A great recipe for high levels of fitness and well being.