Going straight to full slide on a cold body is how backs get hurt. Half slide warms the engine.
Equipment needed: Boat or erg.
Setup: Standard rowing position.
How to run it:
- Start at the finish (legs flat, body back, arms in).
- Recover only halfway up the slide — knees bent about 45 degrees.
- Drive back through. Twenty strokes at this length.
- Move to three-quarter slide for ten strokes.
- Full slide for the rest of the session.
What to look for: Smooth, controlled motion. No rushing the recovery. The hands and body should move at the same speed on the way up.
Variation: Add a pause at the half-slide position for two beats. Builds patience on the recovery.