Wednesday, August 29, 2007
Workout for Friday August 31, 2007
Today we will test ourselves and our progress over the past 10 weeks. We will all do a warm-up then a 2,000 meter all out workout. This will give you a sense of where you stand fitness wise as it relates to yourself and to the world (age group, gender, etc...)
Warm-up 15-20 minutes
2 K Flat out.
From here you will have the data upon which to train effectively and efficiently.
Great job!
Warm-up 15-20 minutes
2 K Flat out.
From here you will have the data upon which to train effectively and efficiently.
Great job!
Workout for Wednesday August 29, 2007
Today we will prepare for Friday (2k) with a nice easy steady state row accompanied by (2) 500 meter pieces.
Steady State for 30 minutes with warm- up for (2) 500 meter.
500 meter piece at race pace
rest 5 minutes
500 meter at race pace
Cool Down
Steady State for 30 minutes with warm- up for (2) 500 meter.
500 meter piece at race pace
rest 5 minutes
500 meter at race pace
Cool Down
Tuesday, August 28, 2007
Monday August 27, 2007
2 x 15 minutes
5 min @ 22, 5 min @ 24, 5 min @ 26
PACE: +8 @ 22, +4 @ 24, 5k pace @ 26
5 minutes rest between 15 min segments
Cool Down.
We are looking to keep a steady and strong effort throughout the progression. As we go from 22-26 the body will fatigue and we must stay focused and precise in our application of power and effective technique to support the power.
5 min @ 22, 5 min @ 24, 5 min @ 26
PACE: +8 @ 22, +4 @ 24, 5k pace @ 26
5 minutes rest between 15 min segments
Cool Down.
We are looking to keep a steady and strong effort throughout the progression. As we go from 22-26 the body will fatigue and we must stay focused and precise in our application of power and effective technique to support the power.
Wednesday, August 22, 2007
Workout for Wednesday August 22, 2007
Warm Up: 5-10 minutes
6 x 1,000 meters with 2:30 min OFF
PACE: +5-6 over 2K pace or 4-5 under 5k pace
Cool Down
This is an interval workout that will causde the body to be at a 85% - 90 % effort. We need to gain power and sustain it over a short period of time with just enough rest to repeat. Keep consistent and see if you can hold the same pace for all 6 intervals.
6 x 1,000 meters with 2:30 min OFF
PACE: +5-6 over 2K pace or 4-5 under 5k pace
Cool Down
This is an interval workout that will causde the body to be at a 85% - 90 % effort. We need to gain power and sustain it over a short period of time with just enough rest to repeat. Keep consistent and see if you can hold the same pace for all 6 intervals.
Wednesday, August 15, 2007
Wednesday August 13, 2007
Today is an 85%-90% effort day with medium intervals.
10 mins: @ 4min @22, 3 min @24, 3 min @26 x 3
Pace: +6 (5k) @ 22, +4 @ 24, 5K Pace @ 26
For the first 10 min piece, use the first 4 minutes as warm-up. Then be sure to be at pace when moving up to 24 rate.
Be at full pressure for the last piece and see about being faster than 5k pace for the last 10 minutes...challenge yourself!
10 mins: @ 4min @22, 3 min @24, 3 min @26 x 3
Pace: +6 (5k) @ 22, +4 @ 24, 5K Pace @ 26
For the first 10 min piece, use the first 4 minutes as warm-up. Then be sure to be at pace when moving up to 24 rate.
Be at full pressure for the last piece and see about being faster than 5k pace for the last 10 minutes...challenge yourself!
Monday, August 13, 2007
Monday August 13, 2007
Steady State day of 40 minutes
Rates; 3', 2' 1' @ 22, 24, 26 (suggested pace - +12, +10, +8)
Pace: Light & Lively
The stroke rate will feel a little higher as it relates to strength per stroke. One will need to adjust their power application to meet the desired light pace. Concentrate more on the rhythm of the stroke. By lessening the power, one can concentrate more on stroke performance and body preparation.
Rates; 3', 2' 1' @ 22, 24, 26 (suggested pace - +12, +10, +8)
Pace: Light & Lively
The stroke rate will feel a little higher as it relates to strength per stroke. One will need to adjust their power application to meet the desired light pace. Concentrate more on the rhythm of the stroke. By lessening the power, one can concentrate more on stroke performance and body preparation.
Friday, August 10, 2007
Friday August 10, 2007
Today is about creating max power with race pace. We need to develop power and practice sustaining it with intensity and focus. We training the body to gain strength through speed, quickness and acceleration of force.
Warm-up: 5 minutes
10 x 1 min ON, 1 min OFF
@ 30 rate
Max power
20 x :30 seconds ON, :30 seconds OFF
@ 32 (for 1st 10)
@ 34 (for 2nd 10)
Warm-up: 5 minutes
10 x 1 min ON, 1 min OFF
@ 30 rate
Max power
20 x :30 seconds ON, :30 seconds OFF
@ 32 (for 1st 10)
@ 34 (for 2nd 10)
Wednesday, August 8, 2007
Wednesday August 8, 2007
3 x 2,000 meters with 3:30 REST
#1) 2K -- PACE: 1st 500 @ 22 (+6 over 5k pace), 2nd 500 @ 24 (+4 sec over 5k), 3rd 500 @ 26 (+2 over 5k), 4th 500 @ 28 (at 5K pace)
#2) 1st 1,000 meters @ 24 (5k PACE), 2nd 1,000 meters @ 26 (-2 sec under 5K)
#3) - Rate 22, 24, 26, 28PACE: (+4, +2, 5K pace, -2 faster than 5K pace at 28 stroke)
The only reason the split goes down is because of rate. Stay long and strong and let technique dictate the application of power. Focus on power and rest on the recovery.
#1) 2K -- PACE: 1st 500 @ 22 (+6 over 5k pace), 2nd 500 @ 24 (+4 sec over 5k), 3rd 500 @ 26 (+2 over 5k), 4th 500 @ 28 (at 5K pace)
#2) 1st 1,000 meters @ 24 (5k PACE), 2nd 1,000 meters @ 26 (-2 sec under 5K)
#3) - Rate 22, 24, 26, 28PACE: (+4, +2, 5K pace, -2 faster than 5K pace at 28 stroke)
The only reason the split goes down is because of rate. Stay long and strong and let technique dictate the application of power. Focus on power and rest on the recovery.
Monday, August 6, 2007
Workout for Monday August , 2007
Today is a a nice long steady state workout. If you have the time and not constricted by time (as in our class of 40 minutes) then by all means row an hour of power (65%-70%). Stay long strong and lively.
If you are in class...
40 minutes Steady State
4, 3, 2, 1 @ 20, 22, 24, 26
Pace: +23, +21, +19, +17
This pace may seem lighter to people than normal. That is okay. The idea is to row well and dynamic at the 65%-75% effort. Stay swift with the hands away and body prep on the recovery. Nice controlled recovery speed on the slide and quick change of direction with the legs while staying connected and "hinged" with the arms and upper body.
If you are in class...
40 minutes Steady State
4, 3, 2, 1 @ 20, 22, 24, 26
Pace: +23, +21, +19, +17
This pace may seem lighter to people than normal. That is okay. The idea is to row well and dynamic at the 65%-75% effort. Stay swift with the hands away and body prep on the recovery. Nice controlled recovery speed on the slide and quick change of direction with the legs while staying connected and "hinged" with the arms and upper body.
Wednesday, August 1, 2007
Workout for Wednesday August 1, 2007
Warm-up 10 - 15 minutes.
2:00 ON, 30 seconds OFF x 5
Rate: 24
Pace: +2, +4 (5k Pace)
3 minutes Paddle
2:00 ON, 1:00 OFF x 5
Rate: 26
Pace: 5K, +2 pace
cool down
2:00 ON, 30 seconds OFF x 5
Rate: 24
Pace: +2, +4 (5k Pace)
3 minutes Paddle
2:00 ON, 1:00 OFF x 5
Rate: 26
Pace: 5K, +2 pace
cool down
Workout for Monday July 30
40 minutes steady state
rate: 18, 20, 22, 24
Pace:+23, +21, +19, +17 (over 2K)
rate: 18, 20, 22, 24
Pace:+23, +21, +19, +17 (over 2K)
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