TAGALONG's new 4-week rowing training plan was built to help you prepare to race a 5k on the rowing machine. This plan will create purpose in your training, will teach you how to race, and will help you go after a new personal record. 
The program includes daily rowing-specific workouts (warmups and cooldowns too), strength and core sessions, race strategic workouts and rest days. Additionally, the PDF will provide helpful links on hydration, visualization and pace info. We also have included a thorough race plan as well as other options.