30' row for distance

[jackarabit]

IF you are currently experiencing stiffness at the back of your neck or do so in future, 1) try a lower heelcup position to get length up to the catch rather than relying on rounding shoulders, 2) set the monitor arm to a lower angle to place the monitor face slightly below eye level at catch position. Minimize the tendency to change the attitude of the head relative to axis of spine.

Aches and pains can influence pace maintenance on longer sessions. You are not a radical, all in, cannonball on a stalk-waving "dory hauler" so this advice is a tip about a tendency that you can prevent from becoming habit.

[gregsmith01748]

I will try to play with your suggestions to get a better reach at the catch. I'm not sure I can move my feet lower still but will test it out. I thought ideally we wanted to avoid lifting the heels? I definitely lack some ankle flexibility (they're more flexible the other way from swimming).

Lifting your heels is completely fine. Advice to avoid it is not good advice. The thing you want to do is to get your heels down fast during the drive so that you are pushing through your whole foot whole the quads are really engaged. What happens in the first few inches of the drive is an acceleration toward that maximum pressure point. Starting it from greater compression essentially gives you a longer distance to achieve the peak, so it can be higher.

Here's a quick illustration from a book by Valery Kleshnev (The Biomechanics of Rowing)


The description below the figure is a good thing to have in mind as you do your experiments.

[psychoswim]

Many thanks again, Greg. I will work on that and see where it takes me.

[Balkan boy]

Michelle, have a look at this video as well.
https://youtu.be/UXnKyJdA01w

[grahamcawood]

It takes many hours of sweaty work training our bodies in an exercise technique - especially one as different from our normal one - paddling in your case. Elite rowers row 50 to 100ks a day. Considering your limited use of rowing you do very well.
On seeing your video may I suggest the following:
1. 2 breaths per stroke.Out into the catch(front), and release(back). No puffing.
2. Don't straighten the arms until the catch.
3. Finish legs down and hands to chest TOGETHER. Allow legs to rebound(no holding down), hands quickly away to clear rising knees.
4. Lean back at the catch by rotating your torso above the hips when you catch the chain. The work is then done with you leaning back.
Who pulls something leaning forward?
5. Allow your back to curve comfortably throughout.
6. Relax!. Think of yourself as being a pendulum, swinging smoothly back and forth. No rushing!. No Jerking!
Otherwise your 1:1 in:out stroke looks good.
Have fun.