Wednesday, April 28, 2010
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Monday, April 26, 2010
Monday April 26, 2010
10 minute warm-up
6000 meters
build every 1000 so that last 1000 is at 5K pace
Stroke rate 24-28 -- try to keep it as low as you can while staying on pace
Cool down
6000 meters
build every 1000 so that last 1000 is at 5K pace
Stroke rate 24-28 -- try to keep it as low as you can while staying on pace
Cool down
Wednesday, April 21, 2010
Wednesday April 21, 2010
5 minute warm up
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 minutes)
1. 10, 8, 6 seconds above 5K pace (warm-up)
2. 10, 8, 6, above 2K
3. 10, 8, 6, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 minutes)
1. 10, 8, 6 seconds above 5K pace (warm-up)
2. 10, 8, 6, above 2K
3. 10, 8, 6, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
Monday, April 19, 2010
Monday April 19, 2010
40 min Steady State row
4,3,2,1 @ 18, 20, 22, 24
at the last 10', 9', 8' min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.
4,3,2,1 @ 18, 20, 22, 24
at the last 10', 9', 8' min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.
Friday April 16, 2010
Warm-Up:
2,000 meter
500 @ 20 (5k +8)
500 @ 22 (5k +6)
500 @ 24 (5k +4)
500 @ 26 (5k +2)
2 x 500 (5k pace as your rest)
#1 & #2:
rate: 24
pace: as hard as you can row
#3 & #4 (5k pace as your rest)
rate: 26
pace: as hard as you can row
3-5 minute rest
#5 & #6
rate 28 for #5
rate 30 for #6
pace: as hard as you can row
cool down 5 minutes
2,000 meter
500 @ 20 (5k +8)
500 @ 22 (5k +6)
500 @ 24 (5k +4)
500 @ 26 (5k +2)
2 x 500 (5k pace as your rest)
#1 & #2:
rate: 24
pace: as hard as you can row
#3 & #4 (5k pace as your rest)
rate: 26
pace: as hard as you can row
3-5 minute rest
#5 & #6
rate 28 for #5
rate 30 for #6
pace: as hard as you can row
cool down 5 minutes
Wednesday April 14, 2010
Monday April 12, 2010
40 mi steady state
4,3,2,1 @ 18, 20, 22, 24 strokes per min
Pace: +23, +21, +19, +17
x 4
4,3,2,1 @ 18, 20, 22, 24 strokes per min
Pace: +23, +21, +19, +17
x 4
Tuesday, April 13, 2010
Friday Aril 9, 2010
Warm-Up 5-10 minutes (22-26)
Workout:
10x 1:20 on, :40 off, rate 26 & 28
1st 4 pieces at 5k pace, last six faster).
5x 15 strokes on, 15 off, rates 30-34.
Nice cool down and stretch
Workout:
10x 1:20 on, :40 off, rate 26 & 28
1st 4 pieces at 5k pace, last six faster).
5x 15 strokes on, 15 off, rates 30-34.
Nice cool down and stretch
April 7, 2010
4,000 meters
1st 1,000 (5K +10)
2nd 1,000 (5k +8)
3rd 1,000 (5k +6)
4th 1,000 (5k +4)
Rate 26
3 min rest
2,000
1st 1,000 (5k +2)
2nd 1,000 (5k pace)
2 min rest
1,000
1st 500 (5k, 5k-2)
2nd 500 (5k-2 - -4)
1st 1,000 (5K +10)
2nd 1,000 (5k +8)
3rd 1,000 (5k +6)
4th 1,000 (5k +4)
Rate 26
3 min rest
2,000
1st 1,000 (5k +2)
2nd 1,000 (5k pace)
2 min rest
1,000
1st 500 (5k, 5k-2)
2nd 500 (5k-2 - -4)
Monday, April 5, 2010
Monday April 5, 2010
Warm up 5 minutes.
30 minute row with rate pyramid.
Rate changes every 3 min:
18, 20, 22, 24, 26, 28, 28, 26, 24, 22.
Start out at 5K+16 and build to 5K+8/10 by the top of the pyramid -- then keep that pace even as the rate declines.
Cool down 5 minutes
30 minute row with rate pyramid.
Rate changes every 3 min:
18, 20, 22, 24, 26, 28, 28, 26, 24, 22.
Start out at 5K+16 and build to 5K+8/10 by the top of the pyramid -- then keep that pace even as the rate declines.
Cool down 5 minutes
Friday April 2, 2010
10 minute warm-up
2 minutes on, 2 minutes rest x 6
2k pace, rate 26-28
Cool down
2 minutes on, 2 minutes rest x 6
2k pace, rate 26-28
Cool down
Thursday, April 1, 2010
wednesday March 31, 2010
10 min warm-up
12 minute piece
rate: 24
pace: 5k +6
rest 3 minutes
8 minute piece
rate: 26
pace: 5K +4
rest 3 minutes
6 minute piece or 3 min at 28 2K +3
rate 26
pace 5K +2
cool down
12 minute piece
rate: 24
pace: 5k +6
rest 3 minutes
8 minute piece
rate: 26
pace: 5K +4
rest 3 minutes
6 minute piece or 3 min at 28 2K +3
rate 26
pace 5K +2
cool down
Tuesday, March 30, 2010
Monday March 29, 2010
40 minutes steady state; The breakdown as follows
10 min x 2: 4,3, 2, 1 @18, 20, 22, 24
then
10 min of 10 strokes ON (5k pace), 10 strokes OFF (easy good paddle)
10 minutes: 4,3,2,1 @ 20, 22, 24, 26
cool down paddle for 3-5 min
10 min x 2: 4,3, 2, 1 @18, 20, 22, 24
then
10 min of 10 strokes ON (5k pace), 10 strokes OFF (easy good paddle)
10 minutes: 4,3,2,1 @ 20, 22, 24, 26
cool down paddle for 3-5 min
Friday March 26, 2010
10m warmup
10 x 1min on, 1m off.
Starting at 5k pace, moving to 2k pace - last piece at sub 2k pace).
10 x 30 on, :30 off pieces at full pressure.
10 x 1min on, 1m off.
Starting at 5k pace, moving to 2k pace - last piece at sub 2k pace).
10 x 30 on, :30 off pieces at full pressure.
Wednesday March 24, 2010
15m long warmup (last 5m more intense).
Main workout:
6 x 3min on, 1min off at lower rates (24, last two 26).
Start at 5k pace +4, move down to 5k pace-2 for the last two
Main workout:
6 x 3min on, 1min off at lower rates (24, last two 26).
Start at 5k pace +4, move down to 5k pace-2 for the last two
Monday, March 22, 2010
Monday March 22, 2010
40 minute steady state piece:
4 x 4, 3, 2, 1 minutes,
starting at a 20, moving to a 26.
Power 10 every 2 minutes -- stroke rate goes up on these and then back down.
4 x 4, 3, 2, 1 minutes,
starting at a 20, moving to a 26.
Power 10 every 2 minutes -- stroke rate goes up on these and then back down.
Friday March 19, 2010
10 minute warm-up
2 minutes on, 2 minutes rest x 6
2k pace, rate 26-28
Cool down
2 minutes on, 2 minutes rest x 6
2k pace, rate 26-28
Cool down
Wednesday 17, 2010
Warm-up:
2,000 meters
1st 1,000 @ 24 rate 6 over 5K pace
2nd 1,000 @ 26 rate 4 over 5K pace
5 x 1,000 meters 24/26 rate
2 minutes rest
1st 500 at 2 over 5K pace
2nd 500 at 5K pace
cool down 5 minutes
2,000 meters
1st 1,000 @ 24 rate 6 over 5K pace
2nd 1,000 @ 26 rate 4 over 5K pace
5 x 1,000 meters 24/26 rate
2 minutes rest
1st 500 at 2 over 5K pace
2nd 500 at 5K pace
cool down 5 minutes
Monday, March 15, 2010
Monday March 15, 2010
warm-up: 10 minutes
24 minute row with increasing stroke rate every 6 minutes
rates: 18, 20, 22, 24
Focus on good connection at the catch
5k+10 pace on average --- don't worry if you are a little above this pace at the lower rates
cool down
24 minute row with increasing stroke rate every 6 minutes
rates: 18, 20, 22, 24
Focus on good connection at the catch
5k+10 pace on average --- don't worry if you are a little above this pace at the lower rates
cool down
Monday, March 8, 2010
Monday March 8, 2010
Workout: 6000 meters
Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000is at 5K pace.
rate: 26-28
Cool down 5 minutes
Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000is at 5K pace.
rate: 26-28
Cool down 5 minutes
Friday, March 5, 2010
Friday March 5, 2010
Warm up 10 min. (Feet out of stretchers drill for 3-4 minutes of the warm up)
6 x 500 (All at Full Pressure - approaching 2k pace by the last one)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
5 min cool down
6 x 500 (All at Full Pressure - approaching 2k pace by the last one)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
5 min cool down
Wednesday March 3, 2010
10m warmup
3x8min:
1st - 2m (18, 5K+10), 2m (20, +8), 2m (22, +6), 2m (24, +4)
2nd - 2m (20, +8), 2m (22, +6), 2m (24, +4), 2m (26, +2)
3rd - 2m (22, +6), 2m (24, +4), 2m (26, +2), 2m (28, 5k pace)
Strong form from the beginning and focus on breathing 1 to 1 ratio. Inhale on the recovery, exhale on the drive. Float up the slide and really load up on the drive with the suspension from the legs and the 'hang' of the upper body.
3x8min:
1st - 2m (18, 5K+10), 2m (20, +8), 2m (22, +6), 2m (24, +4)
2nd - 2m (20, +8), 2m (22, +6), 2m (24, +4), 2m (26, +2)
3rd - 2m (22, +6), 2m (24, +4), 2m (26, +2), 2m (28, 5k pace)
Strong form from the beginning and focus on breathing 1 to 1 ratio. Inhale on the recovery, exhale on the drive. Float up the slide and really load up on the drive with the suspension from the legs and the 'hang' of the upper body.
Thursday, March 4, 2010
Monday March 1, 2010
40m steady state piece:
4x 4, 3, 2, 1 minutes,
starting at a 20, moving to a 26.
Long and strong, sitting up and working on proper bio-mechanics of the stroke. This is where you make the right changes and adhere to them.
4x 4, 3, 2, 1 minutes,
starting at a 20, moving to a 26.
Long and strong, sitting up and working on proper bio-mechanics of the stroke. This is where you make the right changes and adhere to them.
Friday, February 26, 2010
Friday February 26, 2010
10 min warm-up
3x1000m -- 5 minutes rest in between
rate: 28-30
pace: 1st @ 2k+2, 2nd @ 2k, 3rd @ 2k or better.
10 minute cool down
Be sure to stretch afterwards. If executed correctly this w/o can really deplete you both muscularly and mentally. Be sure to hydrate!
3x1000m -- 5 minutes rest in between
rate: 28-30
pace: 1st @ 2k+2, 2nd @ 2k, 3rd @ 2k or better.
10 minute cool down
Be sure to stretch afterwards. If executed correctly this w/o can really deplete you both muscularly and mentally. Be sure to hydrate!
Wednesday, February 24, 2010
Wednesday February 24, 2010
Warm up 10 minutes: Skill and Drill
3 X 8 minutes
2 minutes rest
#1. 2', 2', 2', 2' @ 18 (+10), 20 (+8), 22 +6), 24(5K +4)
#2. 2', 2', 2', 2' @ 20 (+8), 22 (+6), 24 (+4), 26 (+2)
#3. 2', 2', 2', 2' @ 22 (+6), 24, (+4), 26 (+2), 28 (5K pace)
Cool Down
3 X 8 minutes
2 minutes rest
#1. 2', 2', 2', 2' @ 18 (+10), 20 (+8), 22 +6), 24(5K +4)
#2. 2', 2', 2', 2' @ 20 (+8), 22 (+6), 24 (+4), 26 (+2)
#3. 2', 2', 2', 2' @ 22 (+6), 24, (+4), 26 (+2), 28 (5K pace)
Cool Down
Monday February 22, 2010
40m steady state piece:
4x 4, 3, 2, 1 minutes,
starting at a 20, moving to a 26.
Long and strong, sitting up and working on proper bio-mechanics of the stroke. This is where you make the right changes and adhere to them.
4x 4, 3, 2, 1 minutes,
starting at a 20, moving to a 26.
Long and strong, sitting up and working on proper bio-mechanics of the stroke. This is where you make the right changes and adhere to them.
Friday February 19, 2010
10m warmup
10x 1m on, 1m off,
start at 2k+5 for the first, move through to 2k pace at the end.
Then
5x :30 on, :30 off
Cool Down 3-5 minutes
10x 1m on, 1m off,
start at 2k+5 for the first, move through to 2k pace at the end.
Then
5x :30 on, :30 off
Cool Down 3-5 minutes
Wednesday, February 17, 2010
Wednesday February 17, 2010
10 min warm-up
2x2500m @ 5K pace or better
5 min. rest
rate: 26-28
Cool Down 5 minutes
2x2500m @ 5K pace or better
5 min. rest
rate: 26-28
Cool Down 5 minutes
Monday February 15, 2010 President's Day
7,500 meters
Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000 is at 5K pace.
Keep rate as low as you can handle
Cool Down 5 minutes
Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000 is at 5K pace.
Keep rate as low as you can handle
Cool Down 5 minutes
Friday February 12, 2010
Warm up 10 minutes
1 min On, 1 min OFF
x 10
rate 26-28
Full Pressure
10 x :30 On, :30 Off
rate 30-32
Full Pressure
1 min On, 1 min OFF
x 10
rate 26-28
Full Pressure
10 x :30 On, :30 Off
rate 30-32
Full Pressure
Wed February 10, 2010
warm up 10 minutes
4 x 6 minutes (2 min@ (+10), 2 min (+8), 2 min (+6 over 2K pace)
Rate: 24, 26, 28
4 x 6 minutes (2 min@ (+10), 2 min (+8), 2 min (+6 over 2K pace)
Rate: 24, 26, 28
Monday, February 8, 2010
Monday February 8, 2010
20 minutes steady state
18, 20, 22, 24
20, 22, 24, 26
Then
15 minutes continuous piece with controlled ratings
@22 for 5 minutes (5K+8)
@24 for 5 minutes (5K+6)
@26 for 5 minutes (5K+4)
Cool down 5 minutes
18, 20, 22, 24
20, 22, 24, 26
Then
15 minutes continuous piece with controlled ratings
@22 for 5 minutes (5K+8)
@24 for 5 minutes (5K+6)
@26 for 5 minutes (5K+4)
Cool down 5 minutes
Friday February 5, 2010
10 minute warm-up
1 min on, 1 min off x 12
2K split or better
rate 27-29 for the first five and then building to 31-32 for the remainder
6 minute cool down
1 min on, 1 min off x 12
2K split or better
rate 27-29 for the first five and then building to 31-32 for the remainder
6 minute cool down
Wednesday, February 3, 2010
Wednesday Feb 3, 2010
a long 15 minute warm-up 5, 4, 3, 2, 1, going from an 18 to a 26 and increasing the intensity throughout.
5X 3min On, 1m paddle at a 24, changing paces each minute (1m @ 5K+6, 1m @ 5K+4, 1m @ 5K+2).
Work on accelerating more power at the "catch" position as well slowing into the front stops more methodically as the power goes up and the rate stays consistent.
5X 3min On, 1m paddle at a 24, changing paces each minute (1m @ 5K+6, 1m @ 5K+4, 1m @ 5K+2).
Work on accelerating more power at the "catch" position as well slowing into the front stops more methodically as the power goes up and the rate stays consistent.
Tuesday, February 2, 2010
Monday Feb 1, 2010
7,000 meter row with 2 second faster per 1,000 meter throughout the piece.
Begin 1st 1,000 at
22 strokes a minute 5K +16
every 1K, go faster by 2 seconds. Keep rate as low as you can until you feel the need to bring it up.
Last 1,000 meter should be at
26 strokes a minute 5K +4
paddle 2 minutes
(5) 10 stroke pieces at 28 (Full Pressure) with 10 paddle in between
cool down
Begin 1st 1,000 at
22 strokes a minute 5K +16
every 1K, go faster by 2 seconds. Keep rate as low as you can until you feel the need to bring it up.
Last 1,000 meter should be at
26 strokes a minute 5K +4
paddle 2 minutes
(5) 10 stroke pieces at 28 (Full Pressure) with 10 paddle in between
cool down
Friday January 29, 2010
10 min warmup
1:20 on, :40 off
5K pace
X10
3 X 15 strokes on, 25 off (5 to build), rates 30-34, full pressure.
1:20 on, :40 off
5K pace
X10
3 X 15 strokes on, 25 off (5 to build), rates 30-34, full pressure.
Wednesday, January 27, 2010
Wednesday January 27, 2010
15 min warm up steady state
8 x 3min.
1 min. rest
pace: 5K+2 or better
rates: 1st 4 @ 26, then 28, 28, 29, 30.
Cool Down
8 x 3min.
1 min. rest
pace: 5K+2 or better
rates: 1st 4 @ 26, then 28, 28, 29, 30.
Cool Down
Monday January 25, 2010
20 minute Steady State
4, 3, 2, 1 @ 18, 20, 22, 24
x 2
20 Minutes of...
20 Strokes ON
10 strokes OFF
22, 24, 26 @ 5K, 5K-2, 5K -4 Pace
4, 3, 2, 1 @ 18, 20, 22, 24
x 2
20 Minutes of...
20 Strokes ON
10 strokes OFF
22, 24, 26 @ 5K, 5K-2, 5K -4 Pace
Friday January 22, 2010
Warm-Up 10 minutes
5 x 3 min On
1 min OFF
at 5K Pace
26 Rate
10 x 1:20 ON
:40 sec OFF
at 5K -3 Pace
28 Rate
Cool Down
5 x 3 min On
1 min OFF
at 5K Pace
26 Rate
10 x 1:20 ON
:40 sec OFF
at 5K -3 Pace
28 Rate
Cool Down
Friday, January 22, 2010
Wednesday January 20, 2010
10 min warm up
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
Monday Jan 18, 2010
40'-60' Steady state
Tuesday, January 12, 2010
Friday January 15, 2010
Warm-Up 10 min
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
Wednesday January 13, 2010
warm up 10 min
6,000 meter
pace:
1st 2,000 @ 5K +6
2nd 2,000 @ 5K +4
3rd 1,000 @ 5K +2
last 1,000 @ 5K
Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.
6,000 meter
pace:
1st 2,000 @ 5K +6
2nd 2,000 @ 5K +4
3rd 1,000 @ 5K +2
last 1,000 @ 5K
Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.
Monday January 11, 2010
40' Steady State Row
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
Friday, January 8, 2010
Friday January 8, 2010
Warm-up: 10 min steady state with 3 10 stroke kickers to get heart rate and power up.
1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27
:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30
5 min Cool Down steady state
1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27
:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30
5 min Cool Down steady state
Wednesday January 6, 2010
15 minute warm up
5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26
3' ON, 1' OFF
x 5
rate 24
increase pressure every minute and drop your split by 2 seconds
e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2
5 minute Cool down steady state row
5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26
3' ON, 1' OFF
x 5
rate 24
increase pressure every minute and drop your split by 2 seconds
e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2
5 minute Cool down steady state row
Monday January 4, 2010
40' Steady State Row
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
Monday, December 21, 2009
Monday December 21, 2009
20 minutes at
4,3,2,1 @ 18, 20, 22, 24
20 minutes at
45 seconds on, 25 seconds OFF
Rate: 26
Pace: 5K pace +2
4,3,2,1 @ 18, 20, 22, 24
20 minutes at
45 seconds on, 25 seconds OFF
Rate: 26
Pace: 5K pace +2
Friday December 18, 2009
2,000 meters
@ 26-27 rate
Pace:+6 over 5K
1,500 meters
rate: 26-27
pace: 1st 500 @ +4, 2nd 500 @ +2, 3rd 500 @ 5K pace
1,000 meters
rate: 26-27
pace: 1st 500 +2, 2nd 500 @ 5K pace
1,000 meters
rate 26-27
pace: 1st 500 @ 5k, 2nd 500 @ -2 (5k)
750 meters
rate 26-27
pace: 250 at +2, 250 @ 5K, 250 -2
500 meters
rate 26-27
pace: 250 @ -2, 250 @ -4
Cool Down
@ 26-27 rate
Pace:+6 over 5K
1,500 meters
rate: 26-27
pace: 1st 500 @ +4, 2nd 500 @ +2, 3rd 500 @ 5K pace
1,000 meters
rate: 26-27
pace: 1st 500 +2, 2nd 500 @ 5K pace
1,000 meters
rate 26-27
pace: 1st 500 @ 5k, 2nd 500 @ -2 (5k)
750 meters
rate 26-27
pace: 250 at +2, 250 @ 5K, 250 -2
500 meters
rate 26-27
pace: 250 @ -2, 250 @ -4
Cool Down
Wednesday, December 16, 2009
Wednesday December 16, 2009
10 minutes: Warm-up skill and drill
15 minutes:
3' ON
1' OFF x 4
pace: 5K
rate 26 1/2
2 min:
paddle
1' 20" ON
40" OFF
pace: 5K -2
x 5
26 1/2
10 strokes ON
5 strokes OFF
x 5
rate 22 - 30 (gradual rate increase as your power gets stronger)
pace 2K pace
15 minutes:
3' ON
1' OFF x 4
pace: 5K
rate 26 1/2
2 min:
paddle
1' 20" ON
40" OFF
pace: 5K -2
x 5
26 1/2
10 strokes ON
5 strokes OFF
x 5
rate 22 - 30 (gradual rate increase as your power gets stronger)
pace 2K pace
Monday December 14, 2009
warm-up 10 minutes
1 x 30 minute (performance piece for amt of meters in 30')
rate: 26-28
pace: as hard as you can maintain for 30' (5K +4)
Try to be as close to your 5K pace as possible (4-6 seconds is about right)
1 x 30 minute (performance piece for amt of meters in 30')
rate: 26-28
pace: as hard as you can maintain for 30' (5K +4)
Try to be as close to your 5K pace as possible (4-6 seconds is about right)
Friday December 11, 2009
2,000 meter warm - up
rate: 26
pace: 5K + 8
1,500 meter
rate: 26
pace: 5K +4
1,000 meter
rate: 26
pace: 5K +2
750 meter
rate:26
pace:5K
500 meter
rate: 26 (1st 500), 28 (2nd 500)
pace 5K, -2
250 meter
rate: 26
pace: 2K
3 x 15 strokes (10 strokes paddle in between)
rate: 30
pace: 2K or better
rate: 26
pace: 5K + 8
1,500 meter
rate: 26
pace: 5K +4
1,000 meter
rate: 26
pace: 5K +2
750 meter
rate:26
pace:5K
500 meter
rate: 26 (1st 500), 28 (2nd 500)
pace 5K, -2
250 meter
rate: 26
pace: 2K
3 x 15 strokes (10 strokes paddle in between)
rate: 30
pace: 2K or better
Wednesday December 9, 2009
2 x 2,500 meters
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
Monday December 7, 2009
40' - 60' steady state
70% effort
4', 3', 2', 1' @ 18, 20, 22, 24 (rate)
70% effort
4', 3', 2', 1' @ 18, 20, 22, 24 (rate)
Wednesday, December 2, 2009
Friday December 4, 2009
2,000 meter warm up (+7)
1,500
26 (+4), 24 (+4), 22(+4)
1,000
26 (+2), 24 (+2)
750
26 (5K), 24 (5K), 22 (5K)
500
26 (-2), 24 (-2)
3 x 15 strokes at 32
FULL POWER
1 min at 5k pace
paddle off
Cool Down
1,500
26 (+4), 24 (+4), 22(+4)
1,000
26 (+2), 24 (+2)
750
26 (5K), 24 (5K), 22 (5K)
500
26 (-2), 24 (-2)
3 x 15 strokes at 32
FULL POWER
1 min at 5k pace
paddle off
Cool Down
Wednesday December 2, 2009
2 x 2,500 meters
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
Monday December 2, 2009
40-60 minutes steady state
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
Wednesday, November 18, 2009
Friday November 20, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday November 18, 2009
Warm-Up 5 minutes
2 x 2,500 meters
3 minutes rest
Rate: 26-28
Pace: 5K +4
2 x 1,000 meters
1:30 min rest
5K Pace
Cool Down
2 x 2,500 meters
3 minutes rest
Rate: 26-28
Pace: 5K +4
2 x 1,000 meters
1:30 min rest
5K Pace
Cool Down
Monday November 16, 2009
40-60 minutes steady state
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
Tuesday, November 10, 2009
Friday November 12, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
10 x 45 seconds ON, 30 seconds off (2K +3)
27 1/2 stroke rate
Cool Down row
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
10 x 45 seconds ON, 30 seconds off (2K +3)
27 1/2 stroke rate
Cool Down row
Wednesday November 11, 2009
7,500 meters of alternating rowing firm and steady state
Set meter to 7,500 meters
warm-up first 1,000 at 24 (+8, +10 over 5K)
then alternate 250 ON at 5k pace (stroke 26-28), then to 250 at firm steady state (22 stroke rate +8-+10 over 5K)
if there is time take 3 x 15 strokes at 2K -3 at or around 30 strokes/min with 10 strokes paddle in between.
then paddle down
Set meter to 7,500 meters
warm-up first 1,000 at 24 (+8, +10 over 5K)
then alternate 250 ON at 5k pace (stroke 26-28), then to 250 at firm steady state (22 stroke rate +8-+10 over 5K)
if there is time take 3 x 15 strokes at 2K -3 at or around 30 strokes/min with 10 strokes paddle in between.
then paddle down
Monday November 9, 2009
40-60 minutes steady state
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
Wednesday, November 4, 2009
Friday Nov 6, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday November 4, 2009
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
Monday November 2, 2009
40 - 60 min steady state
+splits all off 5K pace
10 min - 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min - 1 min ON, 1 min OFF at 5k pace
10 min - 4, 3, 2, 1 @ 20, 22, 24, 26
10 min - 1 min ON, 1 min OFF at 5k pace
Cool down
+splits all off 5K pace
10 min - 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min - 1 min ON, 1 min OFF at 5k pace
10 min - 4, 3, 2, 1 @ 20, 22, 24, 26
10 min - 1 min ON, 1 min OFF at 5k pace
Cool down
Tuesday, October 27, 2009
Friday October 30, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday Oct 28, 2009
Middle distance workout
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
October 26, 2009
Steady state 40'-60' row continuous. Keep it rhythmic and low-intensive. Should be a nice 65%-75% effort.
Friday, October 23, 2009
Friday Oct 23, 2009
Warm-up:10 min of active rowing, steady state and some interval.
2 x 1,000 meters (full race pace and beyond)
rate: 30-32
pace: exceed 2k pace
with 5 minutes rest in between
steady state cool down
2 x 1,000 meters (full race pace and beyond)
rate: 30-32
pace: exceed 2k pace
with 5 minutes rest in between
steady state cool down
Wed Oct 21, 2009
4 x 6 min (2' @ 22, 2' @ 24, 2' @ 26)
3:30 rest
#1: +8, +6, +4 (over 5k pace...The Warm-Up)
#2: +10, +8, +6 (over 2K pace)
#3: +8, +6, +4 (over 2K pace)
#4: +8, +6, +4 (over 2K pace)
Cool Down paddle
Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits
3:30 rest
#1: +8, +6, +4 (over 5k pace...The Warm-Up)
#2: +10, +8, +6 (over 2K pace)
#3: +8, +6, +4 (over 2K pace)
#4: +8, +6, +4 (over 2K pace)
Cool Down paddle
Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits
Monday Oct 19, 2009
Steady State 40 min or more
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 10 ON, 10 OFF @ 5K pace
Cool Down
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 10 ON, 10 OFF @ 5K pace
Cool Down
Friday, October 16, 2009
Friday Oct 16, 2009
warm-up 10 min
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Up and Beyond max
Cool Down
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Up and Beyond max
Cool Down
Wed, Oct 14, 2009
Warm - up 6 min, then
2 x 6' with 2' rest
2'@ 22 (+10 over 5K)
2'@ 24 (+8)
2'@ 26 (+6)
4 x 3' with 1' rest
1'@ 24 (+2 over 5K)
1'@ 26 (5K pace)
1'@ 28 (5K -2)
Cool Down
2 x 6' with 2' rest
2'@ 22 (+10 over 5K)
2'@ 24 (+8)
2'@ 26 (+6)
4 x 3' with 1' rest
1'@ 24 (+2 over 5K)
1'@ 26 (5K pace)
1'@ 28 (5K -2)
Cool Down
Monday Oct 12, 2009
Steady State 40 min or more
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace
Cool Down
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace
Cool Down
Friday Oct 9, 2009
Warm-up 10 minutes
5K performance Piece for those who did not do it on Wednesday.
For those who DID do it on Wed, see below.
5,000 m at 5K pace +4
Cool Down
5K performance Piece for those who did not do it on Wednesday.
For those who DID do it on Wed, see below.
5,000 m at 5K pace +4
Cool Down
Wed Oct 7, 2009
Warm-up 10 minutes
5K performance piece
Keep rate at 27-28 and no lower. Look to get everything out and leave it on the machine!
Cool Down
5K performance piece
Keep rate at 27-28 and no lower. Look to get everything out and leave it on the machine!
Cool Down
Wednesday, October 7, 2009
Monday October 5, 2009
40 min total work
30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.
10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3
cool down 5 min paddle
30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.
10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3
cool down 5 min paddle
Friday, October 2, 2009
Friday Oct 2, 2009
Steady state: 30 minutes
then
:30 ON, :30 OFF (paddle)
rate: 28 - 29
effort: 5K - 3, or 2K +3 (whichever is a faster pace)
Cool down
then
:30 ON, :30 OFF (paddle)
rate: 28 - 29
effort: 5K - 3, or 2K +3 (whichever is a faster pace)
Cool down
Wednesday September 30, 2009
Warm-Up 10 minutes
1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2
1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2
Cool Down
1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2
1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2
Cool Down
Monday Sept 28, 2009
Warm Up 10 minutes
5,000 meters
@ 27 rate
effort: 5K pace +4
Cool Down
5,000 meters
@ 27 rate
effort: 5K pace +4
Cool Down
Friday Sept 25, 2009
Warm up 10 minutes
6 x 1,000
2:30 min rest
Rate: 26
Effort (5K -1)
Cool Down
6 x 1,000
2:30 min rest
Rate: 26
Effort (5K -1)
Cool Down
Monday, September 21, 2009
Wednesday Sept 23, 2009
3 x 2,500 meters
2:30 seconds rest
#1. 2,500 at 26 rate
effort: 5k pace +8
#2. 2,500 at 26 rate
effort: 5k pace +5
#3. 2,500 at 26 rate
effort: 5k pace +3
cool down
2:30 seconds rest
#1. 2,500 at 26 rate
effort: 5k pace +8
#2. 2,500 at 26 rate
effort: 5k pace +5
#3. 2,500 at 26 rate
effort: 5k pace +3
cool down
Monday Sept 21, 2009
Long and strong steady state workout
40' in class
60' if you have the time (outside of class)
Min: 4', 3', 2', 1'@
Rate: 20, 22, 24, 26
Effort: +21, +19, +17, +15
40' in class
60' if you have the time (outside of class)
Min: 4', 3', 2', 1'@
Rate: 20, 22, 24, 26
Effort: +21, +19, +17, +15
Friday, September 18, 2009
Sept 18, 2009
10 min aggressive warm-up
(All efforts over 2k pace)
3'@26 (+6)
1' rest
2'@28 (+4)
1' rest
1'@30 (+2)
x 3
Cool down paddle
(All efforts over 2k pace)
3'@26 (+6)
1' rest
2'@28 (+4)
1' rest
1'@30 (+2)
x 3
Cool down paddle
Wed Sept 16, 2009
steady state for 20' @ 18, 20, 22, 24
then
1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10
Cool Down
then
1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10
Cool Down
Monday Sept 14, 2009
Thursday, September 10, 2009
Friday September 11, 2009
5 minute warm-up
5 x 2 min ON, 1 min OFF
rate 26
effort: 5K pace
3 minutes paddle
10 x 1 min ON, 1 min OFF
rate 28
effort 2K +3
Cool Down
5 x 2 min ON, 1 min OFF
rate 26
effort: 5K pace
3 minutes paddle
10 x 1 min ON, 1 min OFF
rate 28
effort 2K +3
Cool Down
Wednesday September 9, 2009
10 minute warm up at 22-24 (75%)
3 10's at 26, 28, 30 at full pressure
1 x 12' @ 26 rate
effort: 5k pace +2
5 minute rest
1 x 8' @ 26
effort: 5K pace
Cool Down
3 10's at 26, 28, 30 at full pressure
1 x 12' @ 26 rate
effort: 5k pace +2
5 minute rest
1 x 8' @ 26
effort: 5K pace
Cool Down
Thursday, August 20, 2009
Friday August 21, 2009
Power strokes On,
10 (32), 20 (30), 30 (28), 40 (26), 50 (24), 40 (26), 30 (28), 20 (30), 10 (32)
20 strokes off
x 3
with 3 minutes rest between cycles
cool down
10 (32), 20 (30), 30 (28), 40 (26), 50 (24), 40 (26), 30 (28), 20 (30), 10 (32)
20 strokes off
x 3
with 3 minutes rest between cycles
cool down
Wednesday August 19, 2009
middle distance interval training
5 x 6 min
2 min rest
2'@20 (+14), 2'@22(+12), 2'@24(+10)
On #3 change the effort to 2 seconds faster (+12, +10, +8)
On #5 change the rate to 22 (+12), 24 (+10), 26 (+6)
5 x 6 min
2 min rest
2'@20 (+14), 2'@22(+12), 2'@24(+10)
On #3 change the effort to 2 seconds faster (+12, +10, +8)
On #5 change the rate to 22 (+12), 24 (+10), 26 (+6)
Monday August 17, 2009
steady state row 40'-60' continueas
today we will do a cycle of
1' @ 18, 1'@20, 1' @ 22 1' @ 24
1' pause drill
x 8
cool down
today we will do a cycle of
1' @ 18, 1'@20, 1' @ 22 1' @ 24
1' pause drill
x 8
cool down
Friday, August 14, 2009
Friday August 14, 2009
Warm-up 10 minutes
1 min ON, 1 min OFF x 15 (30 min total)
Effort: 2K pace +3-+4
Stay strong and consistent.
take shoes out of straps for middle 5 pieces and concentraate on accelerating through to the sternum. Keep upper body supported at the finish.
paddle down afterward for 5 minutes.
1 min ON, 1 min OFF x 15 (30 min total)
Effort: 2K pace +3-+4
Stay strong and consistent.
take shoes out of straps for middle 5 pieces and concentraate on accelerating through to the sternum. Keep upper body supported at the finish.
paddle down afterward for 5 minutes.
Wednesday August 12, 2009
warm-up 10 minutes
5 x 5 minutes On
2:30 min OFF (Paddle)
2min @22 (+12), 2min @24 (+10), 1 min @26 (+8)
Cool down
5 x 5 minutes On
2:30 min OFF (Paddle)
2min @22 (+12), 2min @24 (+10), 1 min @26 (+8)
Cool down
Monday, August 10, 2009
Monday August 10, 2009
Steady State Row with 10 stroke explosiveness
40'-60' min
4,3, 2, 1 @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4-6
cool down
40'-60' min
4,3, 2, 1 @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4-6
cool down
Friday August 7, 2009
10 minute warm-up
5 x 5' with 2:30 min rest
#1. 2' @ 22(+14), 2' @ 24(+12), 1' @ 26(+10)
#2. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#3. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#4. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#5. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
5 x 5' with 2:30 min rest
#1. 2' @ 22(+14), 2' @ 24(+12), 1' @ 26(+10)
#2. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#3. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#4. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#5. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
Wednesday August 5, 2009
10 minute warm-up
Workout: 3 x 9' with 3' rest
#1. 3' @ 22 (+14), 3' @ 24 (+12), 3' @ 26 (+10)
#2. 3' @ 22 (+12), 3' @ 24 (+10), 3' @ 26 (+8)
#3. 3' @ 22 (+12), 3 @ 24 (+10), 3' @ 26 (+8)
Workout: 3 x 9' with 3' rest
#1. 3' @ 22 (+14), 3' @ 24 (+12), 3' @ 26 (+10)
#2. 3' @ 22 (+12), 3' @ 24 (+10), 3' @ 26 (+8)
#3. 3' @ 22 (+12), 3 @ 24 (+10), 3' @ 26 (+8)
Monday August 3, 2009
40'-60' Steady state rowing (65%-75%) effort
stroke ratings: 18, 20, 22, 24, 26
Effort: +23, +21, +19, +17, +15
stroke ratings: 18, 20, 22, 24, 26
Effort: +23, +21, +19, +17, +15
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
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