Monday, June 29, 2009
Wednesday, July 1, 2009
Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaining same stroke rhythm.
4 x 8 min ON/ 2 1/2 min OFF Interval.
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
2 1/2 min paddle
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
4 x 8 min ON/ 2 1/2 min OFF Interval.
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
2 1/2 min paddle
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
Monday June 29, 2009
Steady State Day
40' - 60' minutes of steady rowing
4', 3', 2', 1' @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4
40' - 60' minutes of steady rowing
4', 3', 2', 1' @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4
Friday June 26, 2009
10 minute warm up. 4', 3', 2', 1' @ 20, 22, 24, 26
300 Hard Strokes (20 ON, 20 OFF)
20 FULL PRESSURE strokes, 20 strokes OFF (paddle)
18, 20, 22, 24, 26
2 minutes rest
20, 22, 24, 26, 28
2 minutes rest
22, 24, 26, 28, 30
300 Hard Strokes (20 ON, 20 OFF)
20 FULL PRESSURE strokes, 20 strokes OFF (paddle)
18, 20, 22, 24, 26
2 minutes rest
20, 22, 24, 26, 28
2 minutes rest
22, 24, 26, 28, 30
Wednesday, June 24, 2009
Wednesday June 24, 2009
Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaing same stroke rhythm.
4 x 8 minutes with 2 1/2 min rest
Effort level: (+ 500 split over best 2K pace)
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
4 x 8 minutes with 2 1/2 min rest
Effort level: (+ 500 split over best 2K pace)
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
Monday June 22, 2009
40-60 min Steady State (65%-75% effort) low intensity row.
Rates/Effort:4min@ 18 (+23),3 min@ 20 (+21),2min@ 22 (+19),1min@ 24 (+17)
x 4
Rates/Effort:4min@ 18 (+23),3 min@ 20 (+21),2min@ 22 (+19),1min@ 24 (+17)
x 4
Friday, June 12, 2009
Friday June 12, 2009
Warm-Up: 12 minutes
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)
then
5,000 meter performance piece
rate 26-28 for the base rate
Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)
then
5,000 meter performance piece
rate 26-28 for the base rate
Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.
Wednesday, June 10, 2009
8 min @ 18 spm – everyone matching rates, build power as you warm up but keep rate at 18.
6 min – 20 strokes hard/20 strokes easy – on their own, hard no faster than 30 spm (3/4 to 7/8 effort)
20 min – 20 sec hard/10 sec easy x 40. Continuous row. Hard ...at or below projected 5K pace, easy was paddling, any damper setting, any stroke rate, everyone on their own.
4 min – Shoes out, 18 spm, damper on 1, slow paddle, focus on technique, everyone together
6 min – 20 strokes hard/20 strokes easy – on their own, hard no faster than 30 spm (3/4 to 7/8 effort)
20 min – 20 sec hard/10 sec easy x 40. Continuous row. Hard ...at or below projected 5K pace, easy was paddling, any damper setting, any stroke rate, everyone on their own.
4 min – Shoes out, 18 spm, damper on 1, slow paddle, focus on technique, everyone together
Sunday, June 7, 2009
Monday June 8, 2009
Steady State and power strokes
40 min steady state with some power 10's at the end
4, 3, 2 ,1 @ 20 (+21 over 2K pace), 22(+19), 24(+17), 26(+15)
x 3
10 ON, 10 OFF at 5K(-2) pace for 10 minutes
Cool Down
40 min steady state with some power 10's at the end
4, 3, 2 ,1 @ 20 (+21 over 2K pace), 22(+19), 24(+17), 26(+15)
x 3
10 ON, 10 OFF at 5K(-2) pace for 10 minutes
Cool Down
Friday June 5, 2009
warm-up 10 minutes (2min @ 20, 2min@22, 2min @ 24, 2 min @ 26, 2 min@ 28)
The Workout:
4 x 5 minutes
2 minutes rest
#1. 2min@ 20 (+12 over 2K pace), 2 min @ 22 (+10), 1 min @ 24 (+8)
#2. 2min @ 22 (+12), 2 min @ 24 (+10), 1 min @ 26 (+8)
#3. 2 min @ 22 (+10), 2 min @ 24 (+8), 1 min @ 26 (+6)
#4. 2 min @ 24 (+10), 2 min @ 26 (+8), 1 min @ 28 (+6)
cool down
The Workout:
4 x 5 minutes
2 minutes rest
#1. 2min@ 20 (+12 over 2K pace), 2 min @ 22 (+10), 1 min @ 24 (+8)
#2. 2min @ 22 (+12), 2 min @ 24 (+10), 1 min @ 26 (+8)
#3. 2 min @ 22 (+10), 2 min @ 24 (+8), 1 min @ 26 (+6)
#4. 2 min @ 24 (+10), 2 min @ 26 (+8), 1 min @ 28 (+6)
cool down
Thursday, June 4, 2009
Wednesday June 3, 2009
Interval Training
1 x 2,000 meters
1st 1,000 at 18 (+16)
2nd 1,000 at 20 (+14)
4 x 1,000m
2 min rest
#1. 1,000 (1st 500 @ 20 (+14), 2nd 500 @ 22 (+12)
#2. 1,000 (1st 500 @ 22 (+12), 2nd 500 @ 24 (+10)
#3. 1,000 (1st 500 @ 24 (+10), 2nd 500 @ 26 (+8)
#4. 1,000 (1st 500 @ 26 (+6), 2nd 500 @ 28 (+4)
Cool down paddle
1 x 2,000 meters
1st 1,000 at 18 (+16)
2nd 1,000 at 20 (+14)
4 x 1,000m
2 min rest
#1. 1,000 (1st 500 @ 20 (+14), 2nd 500 @ 22 (+12)
#2. 1,000 (1st 500 @ 22 (+12), 2nd 500 @ 24 (+10)
#3. 1,000 (1st 500 @ 24 (+10), 2nd 500 @ 26 (+8)
#4. 1,000 (1st 500 @ 26 (+6), 2nd 500 @ 28 (+4)
Cool down paddle
Monday, June 1, 2009
Monday June 1st, 2009
Steady State: 40-60 minutes
Friday, May 29, 2009
Friday May 29, 2009
Focus: Short pieces with mid to high intensity repeaats.
Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26
Paddle cool down
Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.
Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26
Paddle cool down
Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.
Wednesday, May 27, 2009
Wednesday May 27, 2009
7 x 1,000 meters with 2:30 rest
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
Friday, May 22, 2009
Friday May 22, 2009
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
5 x 1:00 On, 1:00 off
at 2K pace
20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible
Paddle and cool down
5 x 1:20 ON, :40 sec off
at 5K pace
5 x 1:00 On, 1:00 off
at 2K pace
20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible
Paddle and cool down
Wednesday, May 20, 2009
Wednesday May 20, 2009
Warm-up for 10 minutes at mid to high medium intensity.
Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes
cool down
Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes
cool down
Monday, May 18, 2009
Monday May 18, 2009
Continuous steady state for 40 - 60 minutes
Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15
Mid level intensity with focus on the power delivery from the legs with nice upper body extension.
Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15
Mid level intensity with focus on the power delivery from the legs with nice upper body extension.
Friday May 15, 2009
8 min warm-up
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28
6 x 500 (All at Full Pressure)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
Cool Down Paddle for 5 minutes
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28
6 x 500 (All at Full Pressure)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
Cool Down Paddle for 5 minutes
Wednesday May 13, 2009
7 x 1,000 meters with 3 1/2 min rest
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
Monday, May 11, 2009
Monday May 11, 2009
Long Steady State. Start easy and work your way up to a medium sustainable intensity for 40-45 min at the control rates below.
4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)
4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)
Wednesday, May 6, 2009
Wednesday May 6, 2009
7,500 meters (alternate rowing 1,000 on, 250 paddle)
Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat
5 minutes of 10 ON, 10 OFF at 26 (+6-+8)
Cool down
Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat
5 minutes of 10 ON, 10 OFF at 26 (+6-+8)
Cool down
Monday May 4, 2009
45 minutes continuous Steady State
4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4
5 minute cool down at 22 (+21)
4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4
5 minute cool down at 22 (+21)
Friday May 1, 2009
Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Wednesday, April 29, 2009
Wednesday April 29, 2009
warm-up 10 minutes
6 x 1,000
1 min rest
#1. rate: 22
Pace: +16 over 2K
#2 rate: 24
Pace: +14
#3 rate 26
Pace: +10
#4 rate 22
Pace: +12
#5 rate 24
Pace: 10
#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6
Cool down paddle
Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.
6 x 1,000
1 min rest
#1. rate: 22
Pace: +16 over 2K
#2 rate: 24
Pace: +14
#3 rate 26
Pace: +10
#4 rate 22
Pace: +12
#5 rate 24
Pace: 10
#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6
Cool down paddle
Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.
Monday, April 27, 2009
Monday April 27, 2009
Steady state Day.
40 min - 60 min
4,3,2,1 @ 18 (+23), 20 (+21), 22 (+19), 24 (+17)
Focus on power delivery from legs to upper body swing. Keep core strong through ab contraction at catch.
cool down paddle 5 minutes
40 min - 60 min
4,3,2,1 @ 18 (+23), 20 (+21), 22 (+19), 24 (+17)
Focus on power delivery from legs to upper body swing. Keep core strong through ab contraction at catch.
cool down paddle 5 minutes
Marathon Bar & How to Video
Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don't need a lot of weight to get endurance strong. The Marathon Bar (Weight Circuit Training) Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries. With that said, I have a great circuit training regime that incorporates weight circuit training. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout while activating your aeorobic system. I promise you it will get you stronger and fitter for anything. Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight and less reps for more strength, or less wweight and more reps for endurance and toning. I have attached a video how to guide as well as a written text. 1. Upright Rows (upper Body) 2. Squats (Legs) 3. Bent Over rows (upper body) 4. One legged lunges (legs) 5. Curls (upper body) 6. Cleans (legs & upper body) 7. Bent over rows (upper body) 8. Dead Lift (legs) This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these. Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts. Cheers!
Wednesday, April 22, 2009
Wednesday April 22, 2009
warm-up: 5 minutes
4 x 1,500 meters
500 @ 24 (+12)
500 @ 26 (+8)
500 @ 28 (+4)
2 Min OFF
paddle cool down
4 x 1,500 meters
500 @ 24 (+12)
500 @ 26 (+8)
500 @ 28 (+4)
2 Min OFF
paddle cool down
Monday April 20, 2009
2o minutes steady state:
4 min 18, 3 min 20, 2 min 22, 1 min 24 @ +23, +21, +19, +17
4 min 20, 3 min 22, 2 min 24, 1 min 26 @ +21, +19, +17, +15
20 min:
1 min ON
1 min OFF
22, 24, 26, 28, 30 x 2 FULL POWER
Cool Down
4 min 18, 3 min 20, 2 min 22, 1 min 24 @ +23, +21, +19, +17
4 min 20, 3 min 22, 2 min 24, 1 min 26 @ +21, +19, +17, +15
20 min:
1 min ON
1 min OFF
22, 24, 26, 28, 30 x 2 FULL POWER
Cool Down
Monday, April 20, 2009
Friday April 17, 2009
Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Friday, April 17, 2009
Friday April 17, 2009
Candace will sub today and provide her own workout.
If you are on your own...
Warm-Up: 10 minutes (firm row at 24-26 @ 80%)
3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2
then
20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets
steady state cool down
If you are on your own...
Warm-Up: 10 minutes (firm row at 24-26 @ 80%)
3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2
then
20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets
steady state cool down
Wednesday, April 15, 2009
Wednesday April 15, 2009
Middle distance interval pieces
Warm-up paddle (5 min)
3 x 2,000
#1.65% of 2K pace
#2.75% of 2K pace
#3 85% of 2K pace
Warm-up paddle (5 min)
3 x 2,000
#1.65% of 2K pace
#2.75% of 2K pace
#3 85% of 2K pace
Monday April 13, 2009
40 min steady state
4,3,2,1@ 20 (+21), 22(+19), 24(+17), 26(+15)
4,3,2,1@ 20 (+21), 22(+19), 24(+17), 26(+15)
Wednesday, April 8, 2009
Wednesday April 8, 2009
Warm-up:
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)
8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)
30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle
Cool Down
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)
8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)
30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle
Cool Down
Monday, April 6, 2009
Monday April 6, 2009
Middle distance interval
3 x 2,000
3 minutes rest
#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
cool down
If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.
3 x 2,000
3 minutes rest
#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
cool down
If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.
Friday April 3, 2009
20 min warm-up
3 x 20 strokes (24, 28, 30)
2 x 10 (30, 32)
1 x 5 (34)
2,000 meter max piece
5-10 minute cool down
3 x 20 strokes (24, 28, 30)
2 x 10 (30, 32)
1 x 5 (34)
2,000 meter max piece
5-10 minute cool down
Wednesday, April 1, 2009
Wednesday April 1, 2009
20 minutes steady state
20 strokes x 3 (24, 26, 28 full power)
3 x 10 strokes (30, 32, 34 full power)
1 x 750 at Race Pace
1 x 250 at Race Pace (-2, -3)
Cool Down Paddle
20 strokes x 3 (24, 26, 28 full power)
3 x 10 strokes (30, 32, 34 full power)
1 x 750 at Race Pace
1 x 250 at Race Pace (-2, -3)
Cool Down Paddle
Monday, March 30, 2009
Monday March 30
Warm up 5 minutes
3 x 2,500 m
3:30 rest
#1. alternating every 500 at 20 (+14), 22 (+16)
#2. " " "at 26 (+10), 28 (+8)
#3 " " " at 24 (+12), 26 (+14)
Cool Down
3 x 2,500 m
3:30 rest
#1. alternating every 500 at 20 (+14), 22 (+16)
#2. " " "at 26 (+10), 28 (+8)
#3 " " " at 24 (+12), 26 (+14)
Cool Down
Friday March 27, 2009
Short intensity Interval Training
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
4 x 500 meters (rehearsing a 2k race by each 500m)
2:00 min Rest
#1 first 20 strokes below 2K pace and then settle to 30-31 str/min at 2K pace
#2 keep at 2K pace at base rate
#3 keep at 2K pace at base rate
#4 250 meters at 2k pace then lift stroke by 2 every 10 strokes until finish. Try to be at 34-36 strokes and well under 2k pace by end of piece.
5 minute steady state cool down
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
4 x 500 meters (rehearsing a 2k race by each 500m)
2:00 min Rest
#1 first 20 strokes below 2K pace and then settle to 30-31 str/min at 2K pace
#2 keep at 2K pace at base rate
#3 keep at 2K pace at base rate
#4 250 meters at 2k pace then lift stroke by 2 every 10 strokes until finish. Try to be at 34-36 strokes and well under 2k pace by end of piece.
5 minute steady state cool down
Wednesday, March 25, 2009
Wednesday March 25, 2009
Monday March 23, 2009
40 min continuous
20 min steady state
20 min of 1 min ON (2k pace +5-+6), 1 min OFF (paddle)
20 min steady state
20 min of 1 min ON (2k pace +5-+6), 1 min OFF (paddle)
Sunday, March 8, 2009
Wednesday March 11, 2009
Middle distance interval:
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
cool down
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
cool down
Monday March 9, 2009
40 - 60 min steady state
In Class:
40 min continuous steady state with rate changes.
4,3,2,1 @ 20,22,24,26
Pace +21, +19, +17, +15 (over 2K pace)
In Class:
40 min continuous steady state with rate changes.
4,3,2,1 @ 20,22,24,26
Pace +21, +19, +17, +15 (over 2K pace)
Wednesday, February 25, 2009
Friday February 27, 2009
Short interval Max intensity
5-10 minute steady state at 24 rate 75%
1:20 ON
:40 off paddles with good technique
x5
24, 24, 26, 28, 30 at 90%
1:45 ON /
2:00 OFF
x 4
Max effort
Rate 30+
Cool Down
5-10 minute steady state at 24 rate 75%
1:20 ON
:40 off paddles with good technique
x5
24, 24, 26, 28, 30 at 90%
1:45 ON /
2:00 OFF
x 4
Max effort
Rate 30+
Cool Down
Wednesday February 25, 2009
Middle distance interval:
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
cool down
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
cool down
Monday, February 23, 2009
Monday February 23, 2009
Today is bread and butter day! Nice steady state aerobic work.
40 minutes continuous at low to medium intensity.
4,3,2,1 @ 18 (+23)20 (+21), 22 (+19), 24 (+17)
x 4
We will do some drills during the 18 stroke minutes.
40 minutes continuous at low to medium intensity.
4,3,2,1 @ 18 (+23)20 (+21), 22 (+19), 24 (+17)
x 4
We will do some drills during the 18 stroke minutes.
Thursday, February 19, 2009
Friday February 20, 2009
10 minute warm up
5 x 2 minutes
2 minutes off
Rate 28
Pace: 2K + 4
5 x 20 strokes at 30 (2k pace)
10 strokes off
cool down
5 x 2 minutes
2 minutes off
Rate 28
Pace: 2K + 4
5 x 20 strokes at 30 (2k pace)
10 strokes off
cool down
Friday, February 13, 2009
Friday February 13, 2009
Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
Wednesday, February 11, 2009
Wednesday February 11, 2009
Middle distance interval:
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
#2. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#3. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
cool down
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
#2. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#3. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
cool down
Monday February 9, 2009
Steady state:
40 minutes:
#1.10 min @ 22 for 2 min (+19), 22 for 2 min (+14)
(yes the rate stays the same but the effort must get more intense per stroke.)
REST: 1 minute paddle
#2. 10 minutes: Same
REST: 1 minute paddle
#3. 10 min @ 24 for 2 min (+17), 24 for 2 min (+12)
REST: 1 minute paddle
#4. 10 min: SAME
40 minutes:
#1.10 min @ 22 for 2 min (+19), 22 for 2 min (+14)
(yes the rate stays the same but the effort must get more intense per stroke.)
REST: 1 minute paddle
#2. 10 minutes: Same
REST: 1 minute paddle
#3. 10 min @ 24 for 2 min (+17), 24 for 2 min (+12)
REST: 1 minute paddle
#4. 10 min: SAME
Friday, February 6, 2009
Friday February 6, 2009
Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
Have a great weekend!!
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
Have a great weekend!!
Wednesday February 4, 2009
Middle distance intervals:
10 minute warm-up
15 min piece
5,4,3,2,1@ 20(+19), 22 (+17), 24 (+15), 26 (+13), 28 (+11)
3 min rest
8 min piece
2, 2, 2, 2@ 22 (+15), 24(+13), 26(+11), 28(+9)
4 x 20 strokes ON at 26 FULL PRESSURE (+4)
10 Strokes OFF
Cool Down
10 minute warm-up
15 min piece
5,4,3,2,1@ 20(+19), 22 (+17), 24 (+15), 26 (+13), 28 (+11)
3 min rest
8 min piece
2, 2, 2, 2@ 22 (+15), 24(+13), 26(+11), 28(+9)
4 x 20 strokes ON at 26 FULL PRESSURE (+4)
10 Strokes OFF
Cool Down
Monday February 2, 2009
Steady State: 40 miniutes
4, 3, 2, 1 @ 20 (+21), 22(+19), 24(+17), 26 (+15)
4, 3, 2, 1 @ 20 (+21), 22(+19), 24(+17), 26 (+15)
Tuesday, January 27, 2009
Friday January 30, 2009
Short interval bursts
10 minute warm-up
1:40 ON
:20 OFF (exeptionally light paddle)
x 15 (total of 30 minutes)
@ 26 (+12)
http://www.youtube.com/watch?v=N7Hv7FTRiU8&feature=related
Above is a link to an australian eight doing a start. Look at how they immedietely generate power with the hang and accelerate as the speed of the boat picks up (:33 into the video), then watch how controlled they are when they come off the power and let the boat glide out between strokes.
10 minute warm-up
1:40 ON
:20 OFF (exeptionally light paddle)
x 15 (total of 30 minutes)
@ 26 (+12)
http://www.youtube.com/watch?v=N7Hv7FTRiU8&feature=related
Above is a link to an australian eight doing a start. Look at how they immedietely generate power with the hang and accelerate as the speed of the boat picks up (:33 into the video), then watch how controlled they are when they come off the power and let the boat glide out between strokes.
Wednesday January 28, 2009
Middle distance intervals. Strength and velocity per stroke work that will build power and overall aerobic conditioning. These workouts help allow us to develop conditioning where we begin to pull better splits at a lower rate.
12 minutes: (stroke rate/ seconds over 2K pace)
3 min at 20@+19
3 min at 22@+17
3 min at 24@+15
3 min at 26@+13
(3-4 minutes rest)
8 minutes:
2 min at 20@+17
2 min at 22@+15
2 min at 24@+13
2 min at 26@+11
(2-3 minutes rest)
6 minutes:
2 min at 22@+13
2 min at 24@+11
2 min at 26@+9
12 minutes: (stroke rate/ seconds over 2K pace)
3 min at 20@+19
3 min at 22@+17
3 min at 24@+15
3 min at 26@+13
(3-4 minutes rest)
8 minutes:
2 min at 20@+17
2 min at 22@+15
2 min at 24@+13
2 min at 26@+11
(2-3 minutes rest)
6 minutes:
2 min at 22@+13
2 min at 24@+11
2 min at 26@+9
Monday January 26, 2009
Steady State: 40 minutes
RATE Pace
18, 20, 22, 24 @ +23, +21, +19, +17 (10 min)
20, 22, 24, 26 @ +21, +19, +17, +15 "
18, 20, 22, 24 @ +23, +21, +19, +17 "
20, 22, 24, 26 @ +21, +19, +17, +15 "
Steady and strong rhythm. Always finding better connection and suspension as you begin the drive.
RATE Pace
18, 20, 22, 24 @ +23, +21, +19, +17 (10 min)
20, 22, 24, 26 @ +21, +19, +17, +15 "
18, 20, 22, 24 @ +23, +21, +19, +17 "
20, 22, 24, 26 @ +21, +19, +17, +15 "
Steady and strong rhythm. Always finding better connection and suspension as you begin the drive.
Wednesday, January 21, 2009
Friday January 23, 2009
Warm-up 10 minutes:
5 x 1:20 ON
:40 paddle
2 sets of
500 m ON
1:00 paddle
x 4 with 3 min rest/paddle in between sets
20, 22, 24, 26,(+12, +10, +8, +6)
We start to press a little more effort per stroke while maintaining perfect technique. We maintain the technique and stroke ratio as we lift the rating and endure more fatigue. Focus on controlled recovery and dynamic connection to the wheel at the catch.
5 x 1:20 ON
:40 paddle
2 sets of
500 m ON
1:00 paddle
x 4 with 3 min rest/paddle in between sets
20, 22, 24, 26,(+12, +10, +8, +6)
We start to press a little more effort per stroke while maintaining perfect technique. We maintain the technique and stroke ratio as we lift the rating and endure more fatigue. Focus on controlled recovery and dynamic connection to the wheel at the catch.
Wednesday January 21, 2009
10 min warm-up: 4,3,2,1 @ 18, 20, 22, 24
3 x 8 min
3 min rest
#1. 22-24 alternating every 2 min (+19, +17)
#2. 24-26 alternating every 2 min (+17, +15)
#3. 22-24 same as #1.
Cool Down
3 x 8 min
3 min rest
#1. 22-24 alternating every 2 min (+19, +17)
#2. 24-26 alternating every 2 min (+17, +15)
#3. 22-24 same as #1.
Cool Down
Monday January 19, 2009 (MLK DAY)
40 - 60 min steady state
10 min - 24 - 26 (+19, +17)
10 min - 20 strokes ON, 20 strokes paddle @ 26, 28, 30 (alternating strokes)
10 min - 24-26 (+19, +17)
10 min - 18, 20, 22, 24 (SPM) @ +23, +21, +19, +17
10 min - 24 - 26 (+19, +17)
10 min - 20 strokes ON, 20 strokes paddle @ 26, 28, 30 (alternating strokes)
10 min - 24-26 (+19, +17)
10 min - 18, 20, 22, 24 (SPM) @ +23, +21, +19, +17
Monday, January 12, 2009
Marathon Bar Winter Weight Workout
Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don't need aa lot of weight to get strong as well as endurance strong. Be sure to do exercises with good technique!!
The Marathon Bar (Weight Circuit Training)
Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries.
With that said, I have a great circuit training regime that was developed by the Yale rowing team in the mid to late seventies. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout. I promise you it will get you stronger and fitter for anything.
Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight for more strength training or less reps for endurance.
Below are the different stations:
1. Curls (Upper Body)
2. Squats (Legs)
3. Upright rows
4. One legged lunges
5. Military press
6. Dead lifts
7. Bent over rows
8. Cleans (from a squat to a lift to the chin)
This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these.
Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts.
Cheers!
The Marathon Bar (Weight Circuit Training)
Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries.
With that said, I have a great circuit training regime that was developed by the Yale rowing team in the mid to late seventies. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout. I promise you it will get you stronger and fitter for anything.
Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight for more strength training or less reps for endurance.
Below are the different stations:
1. Curls (Upper Body)
2. Squats (Legs)
3. Upright rows
4. One legged lunges
5. Military press
6. Dead lifts
7. Bent over rows
8. Cleans (from a squat to a lift to the chin)
This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these.
Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts.
Cheers!
Friday January 16, 2009
Steady State: Warm-up
30 threshold minute row. looking to get the most meters in 30 minutes.
30 threshold minute row. looking to get the most meters in 30 minutes.
Wednesday January 14, 2009
10 Minute warm - up steady state
30 minutes: 20 strokes "On" at full pressure at 22 & 24 strokes alternating
30 minutes: 20 strokes "On" at full pressure at 22 & 24 strokes alternating
Monday January 12, 2009
Steady State: 40 - 75 minutes
18-24
4,3,2,1 @ 18, 20, 22, 24
Pace: 23", 21", 19", 17"
Working on moving the "lever" with the legs while keeping good long reach. Building the aerobic base while "activating" the large muscle groups.
18-24
4,3,2,1 @ 18, 20, 22, 24
Pace: 23", 21", 19", 17"
Working on moving the "lever" with the legs while keeping good long reach. Building the aerobic base while "activating" the large muscle groups.
Tuesday, January 6, 2009
Friday January 9, 2009
Warm-up: (2,500m)
1,000 @ 18 (+20)
750 @ 20 (+18)
500 @ 22 (+16)
250 @ 24 (+14)
2,500 x 2
5 min paddle
1,000 @ 18 (+16)
750 @ 20 (+14)
500 @ 22 (+12)
250 @ 24 (+10)
1,000 @ 18 (+20)
750 @ 20 (+18)
500 @ 22 (+16)
250 @ 24 (+14)
2,500 x 2
5 min paddle
1,000 @ 18 (+16)
750 @ 20 (+14)
500 @ 22 (+12)
250 @ 24 (+10)
Wednesday January 7, 2009
Short intense bursts at low rating. This is a substitute for steady state. We will apply short full pressure repeats with adequate rest. The focus is on effective power application with a short rest. The idea is to mentally and physically rehearse how the body is to effectively deliver a high amount of power at a low rate.
Warm-up: (10 minutes)
5 x 1:20 ON
:40 seconds OFF (skill and drill on the rest)
Workout: (30 minutes)
20 strokes ON
10 strokes OFF
Rate: 20,22,24
Warm-up: (10 minutes)
5 x 1:20 ON
:40 seconds OFF (skill and drill on the rest)
Workout: (30 minutes)
20 strokes ON
10 strokes OFF
Rate: 20,22,24
Monday January 5, 2009
Steady state 40' - 60' minutes
4, 3, 2, 1 @ 18, 20, 22, 24 x
x 3
4, 3, 2, 1 @ 20, 22, 24, 26 x
1
each segment of 4,3,2,1 = 10 minutes
Be sure to stay long and strong. This workout helps with repetition and technique. Be sure to stay focused on the "lift" with the legs and the "hang" so that you feel the "suspension" of the body off the seat as you push the legs off the foot stretchers.
This is a low to medium intensity to help establish an aerobic base to our training.
4, 3, 2, 1 @ 18, 20, 22, 24 x
x 3
4, 3, 2, 1 @ 20, 22, 24, 26 x
1
each segment of 4,3,2,1 = 10 minutes
Be sure to stay long and strong. This workout helps with repetition and technique. Be sure to stay focused on the "lift" with the legs and the "hang" so that you feel the "suspension" of the body off the seat as you push the legs off the foot stretchers.
This is a low to medium intensity to help establish an aerobic base to our training.
Wednesday, December 10, 2008
Friday December 19, 2008
We should all feel rested and ready to crank.
Nice steady state warm up with Race pace Warm up
2K max piece
cool down steady state
Whoever can't make this Friday can do it on Monday, or whenever you can next make practice. It is important to do it so you know where you stand in relation to your past and present fitness as well as for reference to all your future training. You've done all this work, now let's crank it out and see what you can do!!
Nice steady state warm up with Race pace Warm up
2K max piece
cool down steady state
Whoever can't make this Friday can do it on Monday, or whenever you can next make practice. It is important to do it so you know where you stand in relation to your past and present fitness as well as for reference to all your future training. You've done all this work, now let's crank it out and see what you can do!!
Wednesday December 17, 2008
This is our last class with the pre-race taper...
Steady state & Race Warm-up
1 x 500m
1 x 250m
at pace
Steady State cool down, row well and confident. Stretch it out.
Take THURSDAY off and just stretch, hydrate and go about your day. Enjoy your health and well being. If you decide to do something, make it a light warm-up and peddle, run bike for 10-15 minutes withaa light sweat nothing more. Rest and relax.
Steady state & Race Warm-up
1 x 500m
1 x 250m
at pace
Steady State cool down, row well and confident. Stretch it out.
Take THURSDAY off and just stretch, hydrate and go about your day. Enjoy your health and well being. If you decide to do something, make it a light warm-up and peddle, run bike for 10-15 minutes withaa light sweat nothing more. Rest and relax.
Monday December 15, 2008
Race Warm up
1 x 1,000 m at 2K pace
1 x 500 at -1", or -2"
Rest 5 minutes
Cool down steady state
1 x 1,000 m at 2K pace
1 x 500 at -1", or -2"
Rest 5 minutes
Cool down steady state
Friday December 12
Race Warm up
3 x 2' ON
Pace: +1 - 0"
20" seconds rest
Cool Down steady state
3 x 2' ON
Pace: +1 - 0"
20" seconds rest
Cool Down steady state
Wednesday December 10, 2008
Race Warm up
6 x 500 meters
4 of them should be at race pace (the pace you want to hold for the 2K)
last 2 will be faster than race pace
3:30 rest in between 500's
cool down
6 x 500 meters
4 of them should be at race pace (the pace you want to hold for the 2K)
last 2 will be faster than race pace
3:30 rest in between 500's
cool down
Monday, December 8, 2008
Monday December 8, 2008
Steady State: 40-70 minutes
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Monday, December 1, 2008
Friday December 5, 2008
Today is a performance day to find out our 2k paces
10-15 min race warm up
4 x 500 m
90 seconds rest
you will race all 500's as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race...meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500's. That should be your 2K split when we do the 2K.
10-15 min race warm up
4 x 500 m
90 seconds rest
you will race all 500's as fast as you can. The trick is to make all of them fast aas you can not fatigue drastically on the 3rd and 4th piece. All need to be as consistent as possible and treat it like the race...meaning the 1st one is a start off the line, the middle 2 are consistent, and the last is the sprint to the finish. Afterward we will add 2 seconds your average split for all 4 500's. That should be your 2K split when we do the 2K.
Wednesday December 3, 2008
Race Warm Up: 10min
3 x 1,000 m
Pace: +2 to +3
rest 5-7 min
cool down
3 x 1,000 m
Pace: +2 to +3
rest 5-7 min
cool down
December 1, 2008
Steady State: 40-70 minutes
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Long slow distance:
4, 3, 2 ,1 @18 (+23), 20 (+21), 22(+19), 24(+17)
(over 2k pace)
Wednesday, November 26, 2008
Wednesday November 26, 2008
Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 4-5" between sets
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 4-5" between sets
Monday November 24, 2008
Steady State
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
Friday, November 21, 2008
Friday November 21, 2008
Race Warm-up - 10-12 minutes
4 x 2'
Rest 1' 30"
Pace: +1 to +2
Performance pieces. These need to be focused and intense. You don't need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).
Cool Down steady state
4 x 2'
Rest 1' 30"
Pace: +1 to +2
Performance pieces. These need to be focused and intense. You don't need to do a lot of these asa long as you are on pace and execute quality. That means to stay long and be patient as you approach the catch, and really connect immedietely. Avoid slippage (but moving on the drive without feeling immediate resistance through the upper body).
Cool Down steady state
Wednesday, November 19, 2008
Wednesday November 19, 2008
Long interval pieces in preparation for 2K race
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 7" between sets
Cool Down
This is a hard training day, so train hard today.
Warm-Up - 10 minutes
2 x 2,000m
750/500/500/250
26/28/30/32
#1)+10/+8/+6/+4
#2)+8/+6/+4/+2
rest 7" between sets
Cool Down
This is a hard training day, so train hard today.
Monday, November 17, 2008
Monday November 17, 2008
Steady State
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Long and strong. Looking to focus on transfering the energy from the legs and hips into the lower and upper back and finally back swing and arms. Lower intensity will allow for better concentration. Keep the focus and rhythm.
Friday, November 14, 2008
Friday November 14, 2008
Warm - up 10 minutes
10 ON 10 OFF x 5 at race pace
2 Series of: 3 x 2' (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)
Cool Down
Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve
10 ON 10 OFF x 5 at race pace
2 Series of: 3 x 2' (2 min rest)
(5 min rest between sets)
Pace: +2 (2k pace)
Cool Down
Working our systems at almost 2K effort for 2 min bursts with equal rest. Looking to focus on almost 100% output with a little reserve
Tuesday, November 11, 2008
Wednesday November 12, 2008
Quick Warm-up 5-10 minutes
3 x 2,500m
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)
rest 5' between sets
3 x 2,500m
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (over 2k pace)
#2 +10, +8, +6, +4 (over 2k pace)
#3 +12, +8, +6, +4 (over 2k pace)
rest 5' between sets
Monday November 10, 2008
Steady State
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
40-60 min
4,3,2,1 @ 18, 20, 22, 24 x 3
Pace +17, +15, +13, +11 (over 5K pace)
10 minutes @ 10 strokes ON, 10 OFF at 30 spm and Full Pressure
Friday, November 7, 2008
Friday November 7, 2008
Race Prep Workout.
We will begin to ramp up the power and wattage by experimenting with some high intensity pieces.
Warm-up 10-15 minutes
3 x 2'
2' OFF
Pace: +2 (of 2K goal)
Rate: 30
Cool Down steady state 5'
We will begin to ramp up the power and wattage by experimenting with some high intensity pieces.
Warm-up 10-15 minutes
3 x 2'
2' OFF
Pace: +2 (of 2K goal)
Rate: 30
Cool Down steady state 5'
Monday, November 3, 2008
Wednesday November 5, 2008
Provided you haven't fled to Canada, the workout will be...
2 x 2,500
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (2k pace)
#2 +10, +8, +6, +4 (2k pace)
rest 5' between sets
2 x 2,500
1000/750/500/250
24, 26, 28, 30
#1 +12, +10, +8, +6 (2k pace)
#2 +10, +8, +6, +4 (2k pace)
rest 5' between sets
Monday November 3, 2008
Steady State with a series of bursts.
40'-60' minutes
3' at 20 (+15-+17), 1' at 26 (+7-+9) x 5
3' at 22 (+13- +15), 1' at 28 (+5-+7) x 5
Cool Down
The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.
40'-60' minutes
3' at 20 (+15-+17), 1' at 26 (+7-+9) x 5
3' at 22 (+13- +15), 1' at 28 (+5-+7) x 5
Cool Down
The steady state part should feel relaxed and be a recovery row and help with technique. The up tempo segments are to increase heart rate for a short period of time and force you to keep the technique as you apply yourself with more power.
Friday, October 31, 2008
Friday October 31, 2008
Happy Halloween!
Warm-up: 5-10 minutes
with in the warm-up incorporate low but high intensity strokes.
E.g.: 20 strokes at 18, 15 at 20, 15 at 22, 10 at 24, 10 at 26 alll at full power.
Workout: 3 x 1,000 with 2:30 minutes rest
Pace: Full Pressure
#1. 250 at 18, 250 at 20, 250 at 22, 250 at 24
#2. 250 at 20, 250 at 22, 250 at 24, 250 at 26
#3. 250 at 18, 250 at 20, 250 at 22, 250 at 24
4 x 500 with 1:30
#1. 250 at 26, 250 at 28
#2. 250 at 28, 250 at 30
#3. 250 at 30, 250 at 32
#4. 250 at 26, 250 at 28
cool down
Warm-up: 5-10 minutes
with in the warm-up incorporate low but high intensity strokes.
E.g.: 20 strokes at 18, 15 at 20, 15 at 22, 10 at 24, 10 at 26 alll at full power.
Workout: 3 x 1,000 with 2:30 minutes rest
Pace: Full Pressure
#1. 250 at 18, 250 at 20, 250 at 22, 250 at 24
#2. 250 at 20, 250 at 22, 250 at 24, 250 at 26
#3. 250 at 18, 250 at 20, 250 at 22, 250 at 24
4 x 500 with 1:30
#1. 250 at 26, 250 at 28
#2. 250 at 28, 250 at 30
#3. 250 at 30, 250 at 32
#4. 250 at 26, 250 at 28
cool down
Monday, October 27, 2008
Wednesday October 29, 2008
3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
Monday October 27, 2008
Workout 40'-60' steady state
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.
Friday, October 24, 2008
Friday October 24, 2008
Warm-Up 10 minutes...steady state coupled with some hard strokes to get the heart rate and power up to high intensity.
Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc...FULL PRESSURE
Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3
3 x 20 strokes at 28
Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.
Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc...FULL PRESSURE
Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3
3 x 20 strokes at 28
Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.
Wednesday, October 22, 2008
Wednesday October 21, 2008
3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
Monday October 19, 2008
Workout 40'-60' steady state
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
Cool Down
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
Cool Down
Monday, October 6, 2008
Friday's Workout for October 10, 2008
Warm-up 10 min
1:40 ON
:20 OFF x 10
rate: 26
Pace: 5K (+6)
1:00 ON
:30 OFF x 5
rate: 30
pace: 5K (-2 to -3)
Cool Down
1:40 ON
:20 OFF x 10
rate: 26
Pace: 5K (+6)
1:00 ON
:30 OFF x 5
rate: 30
pace: 5K (-2 to -3)
Cool Down
Wednesday Workout- October 8, 2008
Warm - up:
10 minutes:
3 x 1,500
2:15 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)
Pace: (+)over 5K pace
10 minutes:
3 x 1,500
2:15 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)
Pace: (+)over 5K pace
Monday Workout for October 6, 2008
Steady state with acceleration bursts
40 min total
20 min at:
18,20,22,24 @ +17, +15, +13, +11
10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.
Last 10 min
10 ON, 10 OFF full pressure
Cool Down
40 min total
20 min at:
18,20,22,24 @ +17, +15, +13, +11
10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.
Last 10 min
10 ON, 10 OFF full pressure
Cool Down
Monday, September 29, 2008
Friday October 3, 2008
2 min ON
1 min OFF
x 10
Pace: 5K +2
Rate: 26-28
1st 5 sets at a 26 +2
2nd 5 sets at a 28 5k pace
1 min OFF
x 10
Pace: 5K +2
Rate: 26-28
1st 5 sets at a 26 +2
2nd 5 sets at a 28 5k pace
Wednesday October 1, 2008
Warm - up:
10 minutes:
3 x 1,500
2:45 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)
Pace: (+)over 5K pace
10 minutes:
3 x 1,500
2:45 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)
Pace: (+)over 5K pace
Monday September 29, 2008
Steady State Day 40'-60' minutes (if you have the time)
4', 3', 2', 1' @ 18, 22, 24, 26
+23, +21, +19, +17 = PACE (2K pace)
4', 3', 2', 1' @ 18, 22, 24, 26
+23, +21, +19, +17 = PACE (2K pace)
Tuesday, September 23, 2008
Friday September 26, 2008
Warm-up 10 minutes...skill and drill
2 min ON
1 min OFF
x 10
Pace: 5K -2
Rate: 28
Paddle 3-4 minutes
1 min ON
1 min OFF
x10
Pace: 2K +2
Rate: 30
2 min ON
1 min OFF
x 10
Pace: 5K -2
Rate: 28
Paddle 3-4 minutes
1 min ON
1 min OFF
x10
Pace: 2K +2
Rate: 30
Wednesday September 24, 2008
Warm - up:
10 minutes: 20, 22, 24, 26 at 3/4 pressure
3-4 x 1,500
3 minutes rest
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
Pace: (+)over 5K pace
This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.
10 minutes: 20, 22, 24, 26 at 3/4 pressure
3-4 x 1,500
3 minutes rest
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
Pace: (+)over 5K pace
This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.
Monday September 22, 2008
45-75 min Steady State
Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)
The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.
Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)
The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.
Friday, September 19, 2008
NYT Article on Rower's hearts
http://www.nytimes.com/2008/07/07/health/07hearts.html?_r=1&scp=1&sq=big%20hearts%20for%20rowers%20in%20fitness&st=cse&oref=slogin
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