Row Indoors: Train for Life

Warm-Up 10 minutes;

1 min ON
1 min OFF
x 6
3 minutes paddle

1 min ON
1 min OFF
x 6

All at race pace 28-30 Full Pressure

Vigorous Warm-up 15 minutes

2,000 meter challenge

Cool down steady state.

This should be an all out 2K. We want to establish your level of fitness so we can train off of relevant splits going forward.

Today is the need for speed. This is a max effort day and should try to pull as hard as you can for the duration of the piece. Challenge yourselves with max efforts.

Warm up:
15 minutes (10 minutes at steady state, rate 24. for the last 5 minutes get a 20 @ 22 full pressure, 15 @ 26 full pressure, 15 @ 28 for 10 and then 5 at 30, power 10 at 30 stroke rate.

3', 2', 1 with 1' rest in between.
(Set the clock for 8 minutes. The first 3 min are at 26 full pressure, then 1 min rest, then 2 min at 28 full pressure then 1 min rest, then 1 min at 30 rate full pressure.

rest for 5 minutes with a continuous paddle.

Stroke ladder consisting of:
10 ON, 10 OFF Max Effort for all pieces
20 ON, 20 OFF
30 ON 20 OFF
20 ON 10 OFF
10 ON 10 OFF

Cool Down

Warm-up: 10 minutes

5 x 4 minutes, 2 minutes OFF
1. 20, 22 (+4, +2)
2. 22, 24 (+2, 5k pace)
3. 24, 26 (5k pace, -2)
4. 26, 28 (-2, -4)
5. 22, 24 (+2, 5k pace)

This is a 90% short to mid interval day. Again we are progessing with more velocity and bringing the rating up with controlled transition. We are teaching the body to keep pushing as we raise the rate and not slip in power output.

Today is a 40 minute workout consisting of 1 long interval session.

The idea is to keep a 5k level of pace during the "work" and a complete rest and technically sound paddle on the "rest".

1:00 min ON
1:00 min OFF
x 20

Stroke at 24-26

Let the first 2 intervals will be your warm-up. Again, this workout is for a focus at the 5k pace, staying relaxed, long and confident.

I posted this a little late..sorry. For those who have time to do an extra workout this week can easily plop this into the week.

Warm-up 5 minutes:
3 minutes steady state, then :30 seconds ON and OFF at full pressure 28, 30

5 x 1 min ON, 1 min OFF FULL PRESSURE x 2
1st set @ 26, 28, 28, 30, 30
3 minutes REST
2nd set @ 28, 28, 30, 30, 32

1 x 3 @ 1 min ON, 1 min OFF
Rates @ 30, 32, 34

Workout:
10 minute warm up

3 x 8 minutes (3 minute rest)
1. @ 26 (Pace: +4 seconds slower than 5k)
2. @ 26 (Pace: +2 seconds slower than 5k)
3. @ 26 (Pace: 2 min@ +6 sec, 2 min @ +4, 2 min @ +2, 2 min @ 5K pace)

Keep it strong and steady. Stay on all your target splits. This workout is about balancing rate and power application. You will find that it is mentally taxing as well as physically exhausting by the end.

I found this story in Bussiness Week (6/11) that I think you'll find interesting and something that I hope to schedule for anyone who's interested. I hope to get the class the opportunity to actually try rowing on the water! The link below is a story on Michael Stolper, and investment advisor in Philadelphia who bought a C2 to train on and ended up a Master's rower on the water! Read and enjoy.
http://www.businessweek.com/magazine/content/07_24/b4038091.htm?chan=search

Today's workout:

40 minutes steady state with skill and drill. We are looking for the "perfect stroke" while training our aerobic system and mental focus.

Rate:
10 min @18, 20, 22, 24
10 min @20, 22, 24, 26
15 min @22, 24, 26, 28
5 min @ 10 ON, 10 OFF at 28 Full Pressure

Today is a steady state row. If you have the time, extend it to 60 minutes with varying stroke rates.

In class we will only have time for 40 minutes.

Steady State: 40 minutes
PACE: 65% @ +10, +8, +6, +4 (over 5K pace)
4, 3, 2, 1 @ 20, 22, 24, 26 (x 4)

Today is an opportunity to get maximum length and reach and blend the power from the legs to the finger tips in the right order of body application. Because it is a recovery row, it should be a nice 65% effort. It will get up to about 75% at the 26 rating, but the heart rate should drop again as you go back to the 20 rate. We learn through repetition, so this workout ought to provide the opportunity to ingrain it into the muscle memory and focus.

3 x 2,000 meters with 3:30 REST

#1 - 1st 500 @ 20 (+6 over 5k pace), 2nd 500 @ 22 (+4 sec over 5k), 3rd 500 @ 24 (+2 over 5k), 4th 500 @ 26 (at 5K pace)
PACE: 85%

#2 - Rate 22, 24, 26, 28
PACE: (+4, +2, 5K pace, -2 faster than 5K pace at 28 stroke)

#3 - Same as #1

Steady State: 10 minutes of cool down

This should be a nice 85% set of 2,000 meter pieces. The focus is to stay consistent with the power. The only reason the split goes down is because of rate. Stay long and strong and let technique dictate the application of power.

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 can be, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again seem to be the core of most peoples 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.

Take a weight bar of 15lbs, 20lbs, etc...without letting go of the bar, go through 20 reps of each exercise listed below. The idea is to do as many cycles (up to 4) as you can without dropping the bar. One can make it more difficult by adding weight for more strength training or less reps and more cycles for more muscle endurance.
Below are the different stations:

1. Curls
2. Squats
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!

Warm - up: 10 minutes begin at a steady state pace at 22 for 2 minutes. As you get to the end of 2 minutes take a "power 10" at that rate. Then go up two strokes to 24 and repeat, then 26, then 28 until end of warm up.

2 x 1,000 meters with 3" minutes rest

Rate: 22 for 250 meters, 24 for 250, 26 for 250, 28 for 250
Pace: FULL PRESSURE. Look to bring your split down by 2 with each lift in the stroke rate

Rest 5 minutes

2 x 500 meters

Rate 28 for 250m, then 30 for 250
Pace: FULL PRESSURE

We are looking to take that full pressure velocity per stroke and keep it efficient and strong as you raise the rate. You will feel the fatigue as the rate climbs. Stay focused on technique at the catch when you press the legs and lock up the body with nice suspension. Note: changing rate from 28-30 on the 500 only requires one to rebound the hands away and set the body a tiny bit quicker. The recovery doesn't change much.