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
Friday September 19, 2008
Warm-up 15 minutes
5,000 meters
alternate 500 m at 24-28
Pace:
+10 @ 24
+6 @ 28
Finish with a steady state cool down of 5 - 10 min
5,000 meters
alternate 500 m at 24-28
Pace:
+10 @ 24
+6 @ 28
Finish with a steady state cool down of 5 - 10 min
Wednesday, September 17, 2008
Wednesday September 17, 2008
Grip it and Rip it!
Warm- up 10-15 minutes
5K challenge piece.
Have fun with it and see what you have today.
Warm- up 10-15 minutes
5K challenge piece.
Have fun with it and see what you have today.
Monday, September 15, 2008
Monday September 15, 2008
Steady State 40' - 60' minutes
Keep focus on rhythm and length. This is a day to keep intensity to a low-medium with emphasis on technique. Keep legs and mid section united as you lock on to the stroke.
stroke rating: 18, 20, 22, 24 @ +23, +21, +19, +17 (over 2k pace)
Keep focus on rhythm and length. This is a day to keep intensity to a low-medium with emphasis on technique. Keep legs and mid section united as you lock on to the stroke.
stroke rating: 18, 20, 22, 24 @ +23, +21, +19, +17 (over 2k pace)
Friday, September 12, 2008
Friday September 12, 2008
Warm-up:
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 10
24-26 (5 K pace)
5 x 15 high stroke kickers at 28-30
Cool Down
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 10
24-26 (5 K pace)
5 x 15 high stroke kickers at 28-30
Cool Down
Wednesday September 10, 2008
Warm-up 10 minutes, steady state at 24 with 20 stroke bumps to 26-28 at full power
2 x 2,500 meters
5 minutes rest
#1 pace at +2-3 at 26 rate
#2 pace at 5k pace at 28 rate, finish off piece better than 5k pace
cool down
2 x 2,500 meters
5 minutes rest
#1 pace at +2-3 at 26 rate
#2 pace at 5k pace at 28 rate, finish off piece better than 5k pace
cool down
Monday, September 8, 2008
Monday September 8, 2008
Long Steady State
40' - 60' steady state row
4', 3', 2', 1' @ 18, 20, 22, 24
Pace: +17, +15, +13, +10 (over 5K pace)
Nice long and strong piece. Look to be efficient. Because we are at the lower intense level, look to technique and rhythm to keep your paces. This is an opportunity to work the bigger muscles and prograam them to operate at an efficient level. Avoid breaking arms at the catch and lifting the shoulders too early. Look to "suspend" off the catch by pressing the legs and engaging the lower and mid back off the legs and feeling your body weight lighten off the seat as you progressively accelerate through the drive. Stay spry and lively.
40' - 60' steady state row
4', 3', 2', 1' @ 18, 20, 22, 24
Pace: +17, +15, +13, +10 (over 5K pace)
Nice long and strong piece. Look to be efficient. Because we are at the lower intense level, look to technique and rhythm to keep your paces. This is an opportunity to work the bigger muscles and prograam them to operate at an efficient level. Avoid breaking arms at the catch and lifting the shoulders too early. Look to "suspend" off the catch by pressing the legs and engaging the lower and mid back off the legs and feeling your body weight lighten off the seat as you progressively accelerate through the drive. Stay spry and lively.
Friday, September 5, 2008
Friday September 5, 2008
Interval power endurance workout.
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))
500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute...1st 2 at 24 (+2-+3), middle 5 @26 at 5K pace and last 3 at 28.
Pace: +2 (at24)5k pace(26), -2 at 28
Cool Down Steady State
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))
500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute...1st 2 at 24 (+2-+3), middle 5 @26 at 5K pace and last 3 at 28.
Pace: +2 (at24)5k pace(26), -2 at 28
Cool Down Steady State
Wednesday, September 3, 2008
wednesday September 3, 2008
Long Interval Workout.
Again, we strive to elevate our heart rate into a strong workout zone but not debilitating. As we train for the 5K piece, we also look to progressively get stronger through the piece and rehearse rate hike as we near the end of the piece.
Warm-Up
2,000 m ...1st 1,000 at 24 at a strong cruise 5k +8,+10...2nd 1,000 at 26 at +6, +8
3 x 2,000
3:30 minutes rest
#1 750 at 24 (+4), 500 at 26(+2), 500 at 28 5K, 250 at 30(5K-2)
#2 SAME
#3 SAME
Cool Down
Again, we strive to elevate our heart rate into a strong workout zone but not debilitating. As we train for the 5K piece, we also look to progressively get stronger through the piece and rehearse rate hike as we near the end of the piece.
Warm-Up
2,000 m ...1st 1,000 at 24 at a strong cruise 5k +8,+10...2nd 1,000 at 26 at +6, +8
3 x 2,000
3:30 minutes rest
#1 750 at 24 (+4), 500 at 26(+2), 500 at 28 5K, 250 at 30(5K-2)
#2 SAME
#3 SAME
Cool Down
Friday, August 29, 2008
Friday August 29, 2008
Interval power endurance workout.
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))
500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute...1st 5 at 26, last 5 at 28.
Pace: 5k pace(26), -2 at 28
Cool Down Steady State
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))
500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute...1st 5 at 26, last 5 at 28.
Pace: 5k pace(26), -2 at 28
Cool Down Steady State
Wednesday, August 27, 2008
Wednesday August 27th, 2008
Warm-up
2,000 meters (1st 1,000m steady cruise at 24, 2nd 1,000m at 20 ON, 10 OFF at 5k pace)
1,000 ON
1:30 Off
@ 5K pace
x 5
Cool Down
2,000 meters (1st 1,000m steady cruise at 24, 2nd 1,000m at 20 ON, 10 OFF at 5k pace)
1,000 ON
1:30 Off
@ 5K pace
x 5
Cool Down
Monday, August 25, 2008
Monday August 25, 2008
Steady State Day with Bursts of power
40-45 min
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 20 and bring it gradually up to 30 at full power(10 min)
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 24 and bring it gradually up to 30 at full power(10 min)
cool down
40-45 min
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 20 and bring it gradually up to 30 at full power(10 min)
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 24 and bring it gradually up to 30 at full power(10 min)
cool down
Tuesday, August 12, 2008
Wednesday August 12, 2008
Warm-up:
10 minutes
5 minutes ON
2 minute OFF
x4
rate: 24-26
pace: 5K
10 minutes
5 minutes ON
2 minute OFF
x4
rate: 24-26
pace: 5K
Monday August 11, 2008
40 minutes steady state
8 minutes ON at 18, 20, 22, 24
2 minutes OFF with 20-30% effort along with pause drills (hands and body over)
x 4
This particular program allows the rower to highly focus during the 8 min piece with pure concentration and then have 2 minutes to do pause drills so as to concentrate and re-emphasize where the body needs to be at the release of the stroke.
8 minutes ON at 18, 20, 22, 24
2 minutes OFF with 20-30% effort along with pause drills (hands and body over)
x 4
This particular program allows the rower to highly focus during the 8 min piece with pure concentration and then have 2 minutes to do pause drills so as to concentrate and re-emphasize where the body needs to be at the release of the stroke.
Wednesday, August 6, 2008
Wednesday August 6, 2008
15 minute cruiser at 12-14 seconds over 2k pace
(allow 2-3 minutes of warm up)
5 x 4 minutes
1 minute rest
Rate: 24-26 (alternate every 2 minutes, e.g. 2 min at 24, 2 min at 26)
Pace: 5K to -2
Cool Down
(allow 2-3 minutes of warm up)
5 x 4 minutes
1 minute rest
Rate: 24-26 (alternate every 2 minutes, e.g. 2 min at 24, 2 min at 26)
Pace: 5K to -2
Cool Down
MondayAugust 4, 2008
40 Minutes Steady state row.
18,20, 22, 24
18,20,22,24
20, 22, 24, 26
last 10 minutes 10 ON and 10 OFF at 30 rate, full pressure.
Cool Down
18,20, 22, 24
18,20,22,24
20, 22, 24, 26
last 10 minutes 10 ON and 10 OFF at 30 rate, full pressure.
Cool Down
Thursday, July 17, 2008
Wednesday July 30, 2008
3 x 10' @ 5k pace +2
3 min rest between sets
use the first several minutes of the 1st piece as a warm up.
3 min rest between sets
use the first several minutes of the 1st piece as a warm up.
July 28, 2008
40 minute Row
20 minutes steady state
20 minutes - 1' ON, 1' OFF at 5K pace or better
20 minutes steady state
20 minutes - 1' ON, 1' OFF at 5K pace or better
July 25, 2008
Warm up 10 minutes
3'(24), 2'(26), 1'(28) with 1' rest in between pieces.
x 3
5-7 minutes rest
3'(24), 2'(26), 1'(28) with 1' rest in between pieces.
x 3
5-7 minutes rest
July 23, 2008
Warm - up 10 minutes
3 minutes @ 26 (5k pace)
1' off x 4
3-5 min OFF
3 minutes @ 26 (5k pace)
1' off x 4
cool down
3 minutes @ 26 (5k pace)
1' off x 4
3-5 min OFF
3 minutes @ 26 (5k pace)
1' off x 4
cool down
Monday July 21, 2008
Warm - Up
40' continuous steady state
4',3',2',1, @ 18, 20, 22, 24
40' continuous steady state
4',3',2',1, @ 18, 20, 22, 24
Friday July 18th, 2008
Warm up 10 minutes
1,000 m x 2
@ aggressive rate
5-7 minutes paddle in between.
Look to be 1-2 seconds faster per 1,000m than your 2k time.
1,000 m x 2
@ aggressive rate
5-7 minutes paddle in between.
Look to be 1-2 seconds faster per 1,000m than your 2k time.
Monday, June 23, 2008
Monday June 23, 2008
40 - 60 minutes steady state
20, 22, 24, 26 @ 4', 3', 2', 1'
Pace: +20, +18, +16, +14
skill and drill during the 4' sequence with pause hands away, body angle forward for 2' minutes and resume steady state.
20, 22, 24, 26 @ 4', 3', 2', 1'
Pace: +20, +18, +16, +14
skill and drill during the 4' sequence with pause hands away, body angle forward for 2' minutes and resume steady state.
Friday June 20, 2008
10 minute warm-up
1:20 ON :40 OFF
x 5 at 5 K pace
10 (strokes), 20, 30, 20, 10
x 2
at 34, 32, 30 Rate and with 10 strokes off, 20 strokes off after each "On" stroke.
2 x 3 to build and 10 strokes ON at full throttle pace (40+ strokes a minute rate)
cool down
1:20 ON :40 OFF
x 5 at 5 K pace
10 (strokes), 20, 30, 20, 10
x 2
at 34, 32, 30 Rate and with 10 strokes off, 20 strokes off after each "On" stroke.
2 x 3 to build and 10 strokes ON at full throttle pace (40+ strokes a minute rate)
cool down
Wednesday, June 18, 2008
Wednesday June 18, 2008
AT Workout with performance
10 minute warm up at 24
Pace: +8-+10 over 5K pace
4 x 5 minutes at 5 K pace
1:20 minute rest
Rate: whatever it takes you to accomplish it. (suggestion: 26-28)
Cool Down Steady State
10 minute warm up at 24
Pace: +8-+10 over 5K pace
4 x 5 minutes at 5 K pace
1:20 minute rest
Rate: whatever it takes you to accomplish it. (suggestion: 26-28)
Cool Down Steady State
Monday June 16, 2008
Steady State for 40 minutes
4,3,2,1 min @ 18(+23), 20(+21), 22(+19), 24(+17)
x2
4,3,2,1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
x2
4,3,2,1 min @ 18(+23), 20(+21), 22(+19), 24(+17)
x2
4,3,2,1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
x2
Friday, June 13, 2008
Friday June 13, 2008
Warm-Up: 5 minutes
1:20 ON, :40 OFF
Pace: 2K +3
Rate: 28-30
3 x 750m (4 minutes OFF)
Race Pace or better
Cool Down
This is a performance day. See how well you can blow out each 750. Stay strong and as consistant as possible. Full board
1:20 ON, :40 OFF
Pace: 2K +3
Rate: 28-30
3 x 750m (4 minutes OFF)
Race Pace or better
Cool Down
This is a performance day. See how well you can blow out each 750. Stay strong and as consistant as possible. Full board
Wednesday June 11, 2008
20 minutes at 24
Pace: +5-+6 above 5K pace
15-20 minutes of 20 ON, 5 OFF at 5K pace
Cool Down.
Pace: +5-+6 above 5K pace
15-20 minutes of 20 ON, 5 OFF at 5K pace
Cool Down.
Monday June 9, 2008
40 minutes steady state
4', 3', 2' 1' @ 18, 20, 22, 24
at the beginning of each rate change take a 10 at full pressure at a 30 rate and then immedietely go down to the steady state rate.
This workout raises the heart rate and then allows it to come down to the 60%-70% effort. Over time it will take a toll. Be sure to breathe and stay poised throughout.
4', 3', 2' 1' @ 18, 20, 22, 24
at the beginning of each rate change take a 10 at full pressure at a 30 rate and then immedietely go down to the steady state rate.
This workout raises the heart rate and then allows it to come down to the 60%-70% effort. Over time it will take a toll. Be sure to breathe and stay poised throughout.
Wednesday, June 4, 2008
Wednesday June 4, 2008
warm-up 10 minutes on heavy damper 10 at steady state intensity (14-18 secs above 2k pace at 22 strokes a min)
5 x 5 min ON
1 min OFF
Rate 28 for all of them
#1 Pace: 12 secs over 2K
#2 Pace: 10 secs over 2K
#3 Pace: 8 secs over 2K
#4 Pace: 8 secs over 2K
#5 Pace: 1 min at 12, 10, 8, 6, 4 secs over 2k
The idea is to keep the 28 rhythm in tact and jump off the catch. Stay long and connected with the legs and mid section. Swing the upper body and rebound the arms at the finish in a nice quick and lively fashion. This is a rhythm workout with a blend of progression of power.
5 x 5 min ON
1 min OFF
Rate 28 for all of them
#1 Pace: 12 secs over 2K
#2 Pace: 10 secs over 2K
#3 Pace: 8 secs over 2K
#4 Pace: 8 secs over 2K
#5 Pace: 1 min at 12, 10, 8, 6, 4 secs over 2k
The idea is to keep the 28 rhythm in tact and jump off the catch. Stay long and connected with the legs and mid section. Swing the upper body and rebound the arms at the finish in a nice quick and lively fashion. This is a rhythm workout with a blend of progression of power.
Monday, June 2, 2008
Rowing For Gold (NYT Video)
There is a video on the NYT homepage that shows a 4 min clip on China's Olympic Rowing Team. It has some good on water footaage of rowing as well as some indoor torture, I mean workouts.
http://www.nytimes.com/
http://www.nytimes.com/
Monday June 2, 2008
3 x 12 minutes@ 20, 22, 24 (2 minutes off between sets)
#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)
#2 at 22 Begin 8 sec over 5K pace
#3 at 24 Begin at 6 secs over 5K pace
#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)
#2 at 22 Begin 8 sec over 5K pace
#3 at 24 Begin at 6 secs over 5K pace
Friday May 30, 2008
warm up: 5-10 minutes
4 x 30 strokes at 34-35 strokes per minute (8-10 seconds faster than 2k pace)
30 strokes OFF
10 x 10 strokes ON @ 34-36 strokes, 5 strokes OFF
Exceedingly high race pace
3 minute cool down
4 x 30 strokes at 34-35 strokes per minute (8-10 seconds faster than 2k pace)
30 strokes OFF
10 x 10 strokes ON @ 34-36 strokes, 5 strokes OFF
Exceedingly high race pace
3 minute cool down
Wednesday, May 28, 2008
Wednesday May 28, 2008
Warm-up: 5 minutes
3 x 2,000 meters (at the beginning of each 500, pull a "power 5" at 30-32 rate to your 2 K pace and then back off to the listed pace below.
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. At the start of every 500 take a power 5and get it to 2k pace then back it down to the listed pace.
3 x 2,000 meters (at the beginning of each 500, pull a "power 5" at 30-32 rate to your 2 K pace and then back off to the listed pace below.
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. At the start of every 500 take a power 5and get it to 2k pace then back it down to the listed pace.
Friday, May 23, 2008
Friday May 23, 2008
Workout:
5 minute skill & drill with steady state power
1:20 ON
:40 OFF
x 5
Rate: 24-26
Pace: 5K pace
10, 20, 30, 40, 30, 20 ,10
with 10 strokes rest
Race Pace
5 x 250 meters with :30 seconds rest
Sprint Pace
Cool Down
5 minute skill & drill with steady state power
1:20 ON
:40 OFF
x 5
Rate: 24-26
Pace: 5K pace
10, 20, 30, 40, 30, 20 ,10
with 10 strokes rest
Race Pace
5 x 250 meters with :30 seconds rest
Sprint Pace
Cool Down
Wednesday, May 21, 2008
Wednesday May 21, 2008
12 minutes at 22 & 24 (2 min alternating at each rate)
Pace: 5K +10, +8
Rest 3 minutes
10 minutes at 24, 26 (alt rate)
Pace: +8, +6
Rest 3 minutes
8 minutes @ 26 & 28 (2 min alt at each rate)
Pace: 5K +6, +4)
Pace: 5K +10, +8
Rest 3 minutes
10 minutes at 24, 26 (alt rate)
Pace: +8, +6
Rest 3 minutes
8 minutes @ 26 & 28 (2 min alt at each rate)
Pace: 5K +6, +4)
Monday May 19, 2008
Workout: 5 min warm-up
3 x 2,000 meters
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. Every 500 we are adding power and velocity with out change to the rate to practice application of more power.
3 x 2,000 meters
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. Every 500 we are adding power and velocity with out change to the rate to practice application of more power.
Wednesday, May 14, 2008
Wednesday May 14, 2008
Warm up for 5 minutes steady state
7,500 Meters
Rate 24, 26
Pace +8, +4 - +6 (over 5k)
Change rate every 500 meters. Begin at 24 (+8) then switch to 26 (+4 - +6) and then back again throughout the 7,500 meter piece.
7,500 Meters
Rate 24, 26
Pace +8, +4 - +6 (over 5k)
Change rate every 500 meters. Begin at 24 (+8) then switch to 26 (+4 - +6) and then back again throughout the 7,500 meter piece.
Monday, May 12, 2008
Monday May 12, 2008
20 minutes steady state ladder 20 - 26
20 minutes of 10 ON, 20 OFF
rate: 32
pace: Full Power (2k pace or better)
20 minutes of 10 ON, 20 OFF
rate: 32
pace: Full Power (2k pace or better)
Friday May 9, 2008
Warm up 10 minutes at 3/4 power.
4 x 8 stroke pieces.
3 to build then 5 super hard strokes @ 38+
10 x 20 strokes ON,
10 strokes OFF
Rate 30-32 2k pace or better
Cool Down
4 x 8 stroke pieces.
3 to build then 5 super hard strokes @ 38+
10 x 20 strokes ON,
10 strokes OFF
Rate 30-32 2k pace or better
Cool Down
Wednesday, May 7, 2008
Wednesday May 7, 2008
3 x 10 minutes @ 85%-90% (+8-10 over 2k pace)
3 minutes rest between pieces
rate: 26-28 every 2 minute
Start at 26 and jump up to 28 every 2 minutes.
The 28 should feel light and lively and should give only a perceived feeling of fatigue. we want to bring in a higher rate so that your body can get used to a higher rhythm and develop quicker reflexes, body positioning, etc...
3 minutes rest between pieces
rate: 26-28 every 2 minute
Start at 26 and jump up to 28 every 2 minutes.
The 28 should feel light and lively and should give only a perceived feeling of fatigue. we want to bring in a higher rate so that your body can get used to a higher rhythm and develop quicker reflexes, body positioning, etc...
Monday May 5, 2008
40 minutes Continuous
4 min @ 20 (+20 over 2 K pace), 3 min @ 22 (+18), 2 min @ 24(+16), :30 sec @ 30 (2k pace) x 4 (allow yourself to get back to 20 for the last :30 sec)
Cool Down
4 min @ 20 (+20 over 2 K pace), 3 min @ 22 (+18), 2 min @ 24(+16), :30 sec @ 30 (2k pace) x 4 (allow yourself to get back to 20 for the last :30 sec)
Cool Down
Friday, May 2, 2008
Friday May 2, 2008
1:20 ON, :40 sec OFF x 5
17 strokes ON, 5 strokes OFF x 10 (race pace...30+ strokes, 2k pace)
2-3 minute Paddle
5 x 3 to build 5 strokes as hard as humanly possible.
Cool Down
17 strokes ON, 5 strokes OFF x 10 (race pace...30+ strokes, 2k pace)
2-3 minute Paddle
5 x 3 to build 5 strokes as hard as humanly possible.
Cool Down
Wednesday, April 30, 2008
Wednesday April 30, 2008
3 x 10 minutes (3 min rest in between pieces)
@ 24 rating
PACE: 85-90% (4-6 seconds over 2K pace)
Cool Down
@ 24 rating
PACE: 85-90% (4-6 seconds over 2K pace)
Cool Down
Monday, April 28, 2008
Monday April 28, 2008
3 x 12 minutes@ 20, 22, 24 (2 minutes off between sets)
#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)
#2 at 22 Begin 8 sec over 5K pace
#3 at 24 Begin at 6 secs over 5K pace
e.g.
2 min at 2:00 pace, then bring effort up to 1:58 pace and keep stroke rating the same.
#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)
#2 at 22 Begin 8 sec over 5K pace
#3 at 24 Begin at 6 secs over 5K pace
e.g.
2 min at 2:00 pace, then bring effort up to 1:58 pace and keep stroke rating the same.
Friday, April 25, 2008
Master's Rowers to Compete at Olympic Trials!!
There are two master's rowers who have commited to training for the olympic pair after they won an open event at last year's Canadian Henley regatta. You can see random videos of their journey at You Tube: search "unlikely pair" and see for yourselves. The stroke is Stephen Keisling (50) and his pair partner Andy Baxter (41).
There is hope for us all!
Read the entire story at:
http://hosted.stats.com/olympics/story.asp?i=20080423164120810000101&ref
There is hope for us all!
Read the entire story at:
http://hosted.stats.com/olympics/story.asp?i=20080423164120810000101&ref
Friday April 25, 2008
1'on,1' off, 2'on,2'off, 3'on,2' off, 2'on,2' off, 1'on,
5 minutes rest (x 3)
FULL PRESSURE...as hard as you can row at the demanded rate
#1. Rate: 22
#2. Rate: 26
#3. Rate: 30
Cool down steady state
5 minutes rest (x 3)
FULL PRESSURE...as hard as you can row at the demanded rate
#1. Rate: 22
#2. Rate: 26
#3. Rate: 30
Cool down steady state
Wednesday April 23, 2008
3 x 8 minutes
2'@ 20(+8), 2'@22 (+6), 2"@24 (+4, 2'@26(+2)
PACE: (0ver 5k)
Cool Down
2'@ 20(+8), 2'@22 (+6), 2"@24 (+4, 2'@26(+2)
PACE: (0ver 5k)
Cool Down
Monday, April 21, 2008
Monday April 21, 2008
40 min continuous
4min@20 (+20), 3min@22 (+18), 2mn@24 (+16) then :30 seconds at 30 (2K pace) x 4
Use the additional :30 seconds after the full pressure part to get the stroke back to 22 and the effort back to +20 over 2k pace
4min@20 (+20), 3min@22 (+18), 2mn@24 (+16) then :30 seconds at 30 (2K pace) x 4
Use the additional :30 seconds after the full pressure part to get the stroke back to 22 and the effort back to +20 over 2k pace
Friday, April 18, 2008
Friday April 18, 2008
5 minute warm-up
1:20 ON, :40 OFF x 5
4 x 750m @ below race pace
3:30 minutes rest
Cool Down
This is a chance to pull quality pieces at a faster pace than your 2k pace. We are looking to help elevate the heart rate beyond what is reasonable for a 2K piece but not for a 750m piece. We are pushing the body to experience and hold a blistering pace and better our pain threshold.
1:20 ON, :40 OFF x 5
4 x 750m @ below race pace
3:30 minutes rest
Cool Down
This is a chance to pull quality pieces at a faster pace than your 2k pace. We are looking to help elevate the heart rate beyond what is reasonable for a 2K piece but not for a 750m piece. We are pushing the body to experience and hold a blistering pace and better our pain threshold.
Tuesday, April 15, 2008
Wednesday April 16, 2008
Monday April 14th, 2008
4 x 8 minutes
#1 - 18(+12), 20(+10), 22(+8), 24(+6)
#2 - 20 (+8), 22(+6), 24(+4), 26(+2)
#3 - 22(+6), 24(+4), 26(+2), 28 (5k pace)
#4 - 18 (+12), 20(+10), 22(+8), 24(+6)
Cool Down
#1 - 18(+12), 20(+10), 22(+8), 24(+6)
#2 - 20 (+8), 22(+6), 24(+4), 26(+2)
#3 - 22(+6), 24(+4), 26(+2), 28 (5k pace)
#4 - 18 (+12), 20(+10), 22(+8), 24(+6)
Cool Down
Friday, April 11, 2008
Friday April 11, 2008
Warm-Up 10 minutes
1:20 ON, :40 sec OFF x 5
17 strokes ON, 5 strokes OFF x 10 (race pace...30+ strokes, 2k pace)
2-3 minute Paddle
5 x 3 to build 5 strokes as hard as humanly possible.
Cool Down
1:20 ON, :40 sec OFF x 5
17 strokes ON, 5 strokes OFF x 10 (race pace...30+ strokes, 2k pace)
2-3 minute Paddle
5 x 3 to build 5 strokes as hard as humanly possible.
Cool Down
Wednesday April 9, 2008
Warm-up
3 x 10 minutes
#1. @20, 22, 24, 26 (+12, +10, +8, +6)
#2. @22, 24, 26, 28, 30 (+10, +8, +6, +4, +2)
#3. @22, 24, 22, 26, 22, 28, 22, 30, 22, 26 (+10 @ 22, each rate hike increase split by +2)
Cool Down
3 x 10 minutes
#1. @20, 22, 24, 26 (+12, +10, +8, +6)
#2. @22, 24, 26, 28, 30 (+10, +8, +6, +4, +2)
#3. @22, 24, 22, 26, 22, 28, 22, 30, 22, 26 (+10 @ 22, each rate hike increase split by +2)
Cool Down
Wednesday, April 2, 2008
Friday April 4, 2008
Monday, March 31, 2008
Wednesday April 2, 2008
Warm-Up 10 minutes
1:20 ON, :40 secs OFF
x 10
Rate: 20, 22, 24, 26, 28, 30
Pace:+10, +8, +6, +4, +2, 2k pace
:30 ON, :30 OFF
x 10
Rate:28 (5x), 30(5x)
1:20 ON, :40 secs OFF
x 10
Rate: 20, 22, 24, 26, 28, 30
Pace:+10, +8, +6, +4, +2, 2k pace
:30 ON, :30 OFF
x 10
Rate:28 (5x), 30(5x)
Monday March 31, 2008
30 minute steady state
3', 2', 1' @ 20, 22, 24
Pace: 18+, 16+, 14+ (over 2k)
17 strokes ON, 5 strokes OFF x 5 (30-32 strokes a minute)
Pace: better than race pace
Cool Down
3', 2', 1' @ 20, 22, 24
Pace: 18+, 16+, 14+ (over 2k)
17 strokes ON, 5 strokes OFF x 5 (30-32 strokes a minute)
Pace: better than race pace
Cool Down
Thursday, March 27, 2008
Friday March 28, 2008
Warm-up: 10 minutes
Full Pressure Stroke Pyramids
10st, 20, 30, 40, 30, 20, 10 x 3
(e.g.10 On, 10 Off. 20 On, 20 Off)
3 min OFF between sets
Rates:
#1 28
#2 30
#3 32
We will be pushing rate while continuing to focus on strong power application. The short interval will enable the body to recuperate long enough in order to keep strong efforts and peak heart rates.
Full Pressure Stroke Pyramids
10st, 20, 30, 40, 30, 20, 10 x 3
(e.g.10 On, 10 Off. 20 On, 20 Off)
3 min OFF between sets
Rates:
#1 28
#2 30
#3 32
We will be pushing rate while continuing to focus on strong power application. The short interval will enable the body to recuperate long enough in order to keep strong efforts and peak heart rates.
Wednesday March 26, 2008
10 minute warm-up
4 x 5 minutes
Pace: + over 2K pace
#1) 2', 2', 1' @ 18(+12), 20(+10), 22(+8)
#2) 2', 2', 1' @ 20(+10), 22(+8), 24(+6)
#3) 2', 2', 1' @ 22(+8), 24(+6), 26(+4)
#4) 2', 2', 1' @ 24(+6), 26(+4), 28(+2)
COOl DOWN
4 x 5 minutes
Pace: + over 2K pace
#1) 2', 2', 1' @ 18(+12), 20(+10), 22(+8)
#2) 2', 2', 1' @ 20(+10), 22(+8), 24(+6)
#3) 2', 2', 1' @ 22(+8), 24(+6), 26(+4)
#4) 2', 2', 1' @ 24(+6), 26(+4), 28(+2)
COOl DOWN
Monday, March 24, 2008
Monday March 24th, 2008
5 minute warm-up (skill and drill)
3 x 8 minutes
#1 2'@20 (+12), 2'@22 (+10), 2'@24 (+8), 2'@26 (+6)
#2 24 (+10), 26 (+8), 28 (+6), 30 (+4)
#3 22 (+12), 24 (+10), 26 (+8), 28 (+6)
3 x 8 minutes
#1 2'@20 (+12), 2'@22 (+10), 2'@24 (+8), 2'@26 (+6)
#2 24 (+10), 26 (+8), 28 (+6), 30 (+4)
#3 22 (+12), 24 (+10), 26 (+8), 28 (+6)
Tuesday, February 26, 2008
Friday March 7, 2008
Wednesday March 5, 2008
Today is the last day we practice the race plan warm - up with shortened race pace work. This is where we adhere to the race plan and get ourselves prepared mentally and physically. Adhere to the program. Do not try to crush it. Stay on your targets. We want to taper the bodies a bit as we get to Friday for the real test.
Warm-up 20 minutes (steady state for 15' then 5' of high and hard strokes)
1 x 750m @ 2k pace (desired 2k goal)
1 x 500 @ -1, -2 (faster than 2k pace)
10-15 minute cool down steady state
Warm-up 20 minutes (steady state for 15' then 5' of high and hard strokes)
1 x 750m @ 2k pace (desired 2k goal)
1 x 500 @ -1, -2 (faster than 2k pace)
10-15 minute cool down steady state
Monday March 3, 2008
Warm-Up
Race warm-up
1,250 at race pace
Pace: 2K
Cool down 15-20 minutes steady state
Race warm-up
1,250 at race pace
Pace: 2K
Cool down 15-20 minutes steady state
Monday, February 25, 2008
Friday Feb 29, 2008
Warm-up 10 minutes
6 x 500 (2k Pace)
Last 2 500's are to be at -1,-2 faster than race pace
3-5 min rest in between pieces
Cool Down Paddle
6 x 500 (2k Pace)
Last 2 500's are to be at -1,-2 faster than race pace
3-5 min rest in between pieces
Cool Down Paddle
Wednesday Feb 27, 2008
5 minute warm-up
3 x 2,000
750/500/500/250
26/28/30/32
#1) +6/+4/+2/5k pace
#2) +3/+1/-1/-3 (over 5k pace)
#3) +3/+1/-1/-3
Rest 5-7 minutes between sets
3 x 2,000
750/500/500/250
26/28/30/32
#1) +6/+4/+2/5k pace
#2) +3/+1/-1/-3 (over 5k pace)
#3) +3/+1/-1/-3
Rest 5-7 minutes between sets
Workout for Monday Feb 25, 2008
42' steady state
3x2x1 @ 18/20/22
Pace: +16/+14/+12
Nice Steady State Row...long strong and executing with complete efficiency throughout the stroke.
3x2x1 @ 18/20/22
Pace: +16/+14/+12
Nice Steady State Row...long strong and executing with complete efficiency throughout the stroke.
Tuesday, February 12, 2008
Friday Workout Feb 15, 2008
Warm-up 10 minutes
4 x 2'
1:30 off
PACE: +1, or +2 slower than 2k goal (-5 of 5K)
Cool Down
4 x 2'
1:30 off
PACE: +1, or +2 slower than 2k goal (-5 of 5K)
Cool Down
Wednesday Workout Feb 13, 2008
Long Interval Training
5-10 minute warm - up
The Workout: 2 x 2,500 meters
#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)
Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)
Cool Down
5-10 minute warm - up
The Workout: 2 x 2,500 meters
#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)
Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)
Cool Down
Monday Workout Feb 11, 2008
Strength and Endurance workout
2 x 18 minutes (2 minutes rest of skill and drill)
3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22
PACE: is 12 seconds over 5k pace, 10 sec, 8 secs.
We are looking to stay strong and consistent all the while keeping technique at a premium. As we get fitter, we give our bodies the ability to adequately prepare for the load and get more comfortable technically.
2 x 18 minutes (2 minutes rest of skill and drill)
3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22
PACE: is 12 seconds over 5k pace, 10 sec, 8 secs.
We are looking to stay strong and consistent all the while keeping technique at a premium. As we get fitter, we give our bodies the ability to adequately prepare for the load and get more comfortable technically.
Monday, February 4, 2008
Workout for Friday February 8, 2008
Warm-up 10 minutes
4 x 2'
1:30 off
PACE: +1, or +2 slower than 2k goal (-5 of 5K)
Cool Down
4 x 2'
1:30 off
PACE: +1, or +2 slower than 2k goal (-5 of 5K)
Cool Down
Wednesday Workout February 6, 2008
Long Interval Training
5-10 minute warm - up
The Workout: 2 x 2,500 meters
#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)
Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)
Cool Down
5-10 minute warm - up
The Workout: 2 x 2,500 meters
#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)
Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)
Cool Down
Monday Workout Feb 4, 2008
Strength and Endurance workout
2 x 18 minutes (2 minutes rest of skill and drill)
3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22
PACE: is 12 seconds over 5k pace, 10 sec, 8 secs.
We are looking to stay strong and consistent all the while keeping technique at a premium. As we get fitter, we give our bodies the ability to adequately prepare for the load and get more comfortable technically.
2 x 18 minutes (2 minutes rest of skill and drill)
3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22
PACE: is 12 seconds over 5k pace, 10 sec, 8 secs.
We are looking to stay strong and consistent all the while keeping technique at a premium. As we get fitter, we give our bodies the ability to adequately prepare for the load and get more comfortable technically.
Tuesday, January 29, 2008
Friday Workout February 1, 2008
Race Pace Intensity
Warm - Up- 10 minutes
The Workout; 3 x 2' ON 2' OFF
30 strokes a minute
Pace: -4 (off 5k Pace)
Warm - Up- 10 minutes
The Workout; 3 x 2' ON 2' OFF
30 strokes a minute
Pace: -4 (off 5k Pace)
Wednesday Workout, January 30, 2008
Long Interval Training
5-10 minute warm - up
The Workout: 2 x 2,500 meters
#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)
Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)
Cool Down
5-10 minute warm - up
The Workout: 2 x 2,500 meters
#1
1,000 @ 24 (+6)
750 @ 26 (+4)
500 @ 28 (+2)
250 @ 30 (5k pace)
Rest 5 minutes
#2
1,000 @ 24 (+4)
750 @ 26 (+2)
500 @ 28 (5k pace)
250 @ 30 (-2)
Cool Down
Monday, January 28, 2008
Monday Workout for 1/28/08
Today we begin to work on upping the strength per stroke ratio with some low stroke yet high intensity pieces.
2 x 18 minutes (2 minutes rest of skill and drill)
3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22
2 x 18 minutes (2 minutes rest of skill and drill)
3'(+12), 2'(+10), 1'(+8) @ 18, 20, 22