Row Indoors: Train for Life

I am back and looking forward to a great workout.

Warm-Up: 10 minutes (4, 3, 2, 1@ 18, 20, 22, 24)

1:20 ON
:40 OFF
@ 24-26 strokes/min
x 5 (@ or around 5 K pace)

Paddle with skill & Drill for 5 minutes

1:40 ON
:20 OFF
@ 22-24 strokes/min
x 5 (@ or around + 2-4 above 5k pace)

Cool Down

Friday, 6 July -

Warm-up : 10 minutes

3' @ 26 Full Pressure
2' OFF
2' @ 28 Full Pressure
1' OFF
1' @ 30 Full Pressure

3 minutes off Paddle

Repeat


Monday, 9 July

40 minutes steady state
4,3,2,1 @ 18, 20, 22, 24

Wednesday, 11 July
12' @ 24 (2+5k pace) 1st 2-3 minutes can be a warm-up into 5k pace
3' min OFF
8' @ 26 (5k Pace)
3' min OFF
6' min @ 28 (-2) 5K pace)
Cool Down

Friday, 13 July
Warm-up - 10 minutes

1 minute ON
1 minute OFF
x 7 (strk 30)

Rest 5 minutes

1 minute ON
1 minute OFF (strk 32)

Monday, 16 July
1 minute ON
1 minute OFF
x 20
PACE: -2 (5k Pace)

Wednesday, 18 July
Warm-Up
3 x 1,500 meters with 3 minutes rest

@ 24 (5K pace), 26 (+6 above 2k pace), 28 (+4 above 2K pace)

Cool down

Friday, 20 July
Warm-up
30 seconds ON, 30 seconds OFF
x 20 (Full Pressure) rate 32

Paddle 3-5 min
30" ON, 30" OFF
x 20 (Full Pressure) rate 34

Monday, 23 July
2 x 18 min
2 min of skill and drill (at the end of 18 min)
Rate @ 22, 24 (2 minutes at each rate up and down)
PACE: rate 22 @+19, rate 24 @+17 (above 2k pace)

Wednesday, 25 July
Warm-up
3 x 8' (20 +6, 22+4, 24+2, 26 (5k pace)
3 minutes rest
PACE: end up at 5k pace (26)

Cool Down