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)
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