How do you keep it under 30 spm? Practice. Hands away, rack over from the hips, hold your knees down before the slide moves slowly. It will feel jerky until your leg muscles are trained to do this.
Last night, Model C with damper on 3:
- warm up for gym & weights, 15 mins at 20spm, last 5 mins 10 strokes race pace & pressure every min.
- ended session with 15 mins at 16spm, splits about 2:10, about 75% full pressure.
Helps in developing power per stroke, relaxation on recovery and ramping pressure up quickly at the catch without jarring the lower back (says the theory). Usually do this low rate stuff for 40 mins+ in an ergo session in 10 min blocks with no rest, changing rate every 2 mins (e.g. 16/18/16/18/16, or 16/18/20/18/16) to avoid falling aslee...zzzzzzzzz