划船为什么被单独拎出来呢，因为以前我在学校练过赛艇，对它还挺有感情，也比较熟悉划船机，所以经常会在锻炼前拿它热身，或者雕琢一下技术。其实用它练习有氧甚至比跑步还棒，因为不伤膝盖。

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训练计划

	短训 5000m with rate changes every 1000m: 28-24-20-24-28 Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 28 spm, 1000 meters @ 24 spm, 1000 meters @ 20 spm, 1000 meters @ 24 spm, and 1000 meters @ 28 spm.Button SequencesPM3/PM4/PM5: B-A-B 显示其他短训 \| 显示今日中训
	中训 10,000m with rate changes every 2000m: 22-24-26-24-22 Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 24 spm, and 2000 meters @ 22 spm.Button SequencesPM3/PM4/PM5: B-A-C 显示其他中训 \| 显示今日中训
	长训 6 x 2000m rate increase 20-26 / 2 min easy Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.Button SequencesPM3/PM4: B-D-C-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-E PM5: B-D-D-A-D-B-B-A-C-C-C-C-C-A-A-A-A-B-B-E 显示其他长训 \| 显示今日长训