Wednesday Workout March 7, 2007

Warm-up – 5 minutes of slow paddle
15 minutes – (damper on 2) 5, 4, 3, 2, 1 @rates 18, 20, 22, 24, 26, effort +21, +19, +17, +15, +13
12 minutes – 4, 3, 3, 1, 1 (damper on 6-7) @rates 18, 20, 22, 24, 26, effort +19, +17, +15, +13, +11

(3) 20 stroke pieces @ 26, 28, 30 @ max pressure

Cool Down

I want to emphasize the quickness of the stroke when you have the setting on #2. It is a lighter load, however the force of your effort needs to be quick and dynamic so that you can feel the resistance. Technique is very important. Stay quick and crafty at the catch.

On the second piece (damper on #6-7), it will feel much heavier. This is more strength oriented and I want the technique to stay strong and focused. A heavier load will fatigue the body a bit more.

The 20’s are to remind the body to stay maximal in effort and keep resistance all the way through the drive. It is important to teach the body how to push itself to the max and stay in touch with the burn. Have fun.

effort: is the amount of seconds over or (slower) than your 2,000 m average split.
e.g. If you average 1:30 split for 2,000 meters, then begin workout at an 18 stroke and an effort of 1:51 (+21 over 1:30).

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