12 Rows of Christmas: 2 Fitness Boosters
https://youtu.be/slbnD-C51SE
Row 2 x 16 minutes with 1 minute rest. Slow and easy this time.
A BOTTOM INTENSITY WORKOUT on the Intensity Pyramid
➔Pace Guide: 18spm at 2K+20 (See below for 2K Pace info)
➔Effort = Starts at 5/10
➔Speech = Comfortable
After a tough start to the 12 days, use this row to regenerate your energy levels and spend some time thinking about your technique. It may not be a row that people will write books about, but it's the one that will give you the fitness and technique to be able to row fast when the time comes. 
You can use Ergzone to program your Concept 2 PM5 monitor, look for 12 Rows - Day 2 under the RowAlong track which has the main session pre-programmed. I've not programmed in the Warmup and Cooldown however, so you'll need to add them in yourself (I have some on the track, with the label "Bookmark These" so you can just bookmark them for future use) [youtube]https://www.youtube.com/watch?v=slbnD-C51SE[/youtube]
(Those YouTube tags don't seem to work, do they?)
John