Land based workout with Craig Smith

Craig is the head of rowing at Caulfield Grammar School, Victoria, Australia, and the holder of the impressive haul of Masters medals from this years Australian Masters Championships.

On the Erg.  Aerobic intervals. Sets of 500m on 1 min off at T2.  Rate 27-29.  Do them in sets of 10 and accumulate 12-15km worth of 500s.  I challenge the masters to do 1 for every year of age.

Strength & Conditioning with James Goodwin

James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates a real favourite of mine, the bent over row.