2019年10月27日   
                             Otc 27，2019
 
短训  Short
5000米划船每1000米改变桨频：22-24-26-28-24
进行5000米的划船训练，桨频为1000米22spm，1000米24spm，1000米26spm，1000米28spm，1000米24spm
5000m with rate changes every 1000m: 22-24-26-28-24
Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 28 spm, and 1000 meters @ 24 spm.
中训  Medium
40分钟划船改变桨频：22-24-26
进行40分钟的划船训练，每2分钟改变桨频，2分钟22spm，2分钟24spm，2分钟26spm，之后22,24,26循环
40 minutes with rate change 22-24-26
Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, then 26, 24, 22, 24 and so on.
长训  Long
马拉松计时训练
进行42196米的划船训练，记录好自己的最好时间，之后在C2网站进行在线排名查询，根据您的年龄，性别和体重
Marathon time trial
Row a 42,195 meter time trial, going for your personal best. After you've rowed, enter your time in the Online Ranking and see where you stand with others of your age, gender and weight class.

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