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.
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