Wednesday, April 30, 2008
Wednesday April 30, 2008
3 x 10 minutes (3 min rest in between pieces)
@ 24 rating
PACE: 85-90% (4-6 seconds over 2K pace)
Cool Down
@ 24 rating
PACE: 85-90% (4-6 seconds over 2K pace)
Cool Down
Monday, April 28, 2008
Monday April 28, 2008
3 x 12 minutes@ 20, 22, 24 (2 minutes off between sets)
#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)
#2 at 22 Begin 8 sec over 5K pace
#3 at 24 Begin at 6 secs over 5K pace
e.g.
2 min at 2:00 pace, then bring effort up to 1:58 pace and keep stroke rating the same.
#1 at 20 Begin 10sec over 5K pace. (every 2 minutes take effort up by 2 secs and then down, but stroke stays the same)
#2 at 22 Begin 8 sec over 5K pace
#3 at 24 Begin at 6 secs over 5K pace
e.g.
2 min at 2:00 pace, then bring effort up to 1:58 pace and keep stroke rating the same.
Friday, April 25, 2008
Master's Rowers to Compete at Olympic Trials!!
There are two master's rowers who have commited to training for the olympic pair after they won an open event at last year's Canadian Henley regatta. You can see random videos of their journey at You Tube: search "unlikely pair" and see for yourselves. The stroke is Stephen Keisling (50) and his pair partner Andy Baxter (41).
There is hope for us all!
Read the entire story at:
http://hosted.stats.com/olympics/story.asp?i=20080423164120810000101&ref
There is hope for us all!
Read the entire story at:
http://hosted.stats.com/olympics/story.asp?i=20080423164120810000101&ref
Friday April 25, 2008
1'on,1' off, 2'on,2'off, 3'on,2' off, 2'on,2' off, 1'on,
5 minutes rest (x 3)
FULL PRESSURE...as hard as you can row at the demanded rate
#1. Rate: 22
#2. Rate: 26
#3. Rate: 30
Cool down steady state
5 minutes rest (x 3)
FULL PRESSURE...as hard as you can row at the demanded rate
#1. Rate: 22
#2. Rate: 26
#3. Rate: 30
Cool down steady state
Wednesday April 23, 2008
3 x 8 minutes
2'@ 20(+8), 2'@22 (+6), 2"@24 (+4, 2'@26(+2)
PACE: (0ver 5k)
Cool Down
2'@ 20(+8), 2'@22 (+6), 2"@24 (+4, 2'@26(+2)
PACE: (0ver 5k)
Cool Down
Monday, April 21, 2008
Monday April 21, 2008
40 min continuous
4min@20 (+20), 3min@22 (+18), 2mn@24 (+16) then :30 seconds at 30 (2K pace) x 4
Use the additional :30 seconds after the full pressure part to get the stroke back to 22 and the effort back to +20 over 2k pace
4min@20 (+20), 3min@22 (+18), 2mn@24 (+16) then :30 seconds at 30 (2K pace) x 4
Use the additional :30 seconds after the full pressure part to get the stroke back to 22 and the effort back to +20 over 2k pace
Friday, April 18, 2008
Friday April 18, 2008
5 minute warm-up
1:20 ON, :40 OFF x 5
4 x 750m @ below race pace
3:30 minutes rest
Cool Down
This is a chance to pull quality pieces at a faster pace than your 2k pace. We are looking to help elevate the heart rate beyond what is reasonable for a 2K piece but not for a 750m piece. We are pushing the body to experience and hold a blistering pace and better our pain threshold.
1:20 ON, :40 OFF x 5
4 x 750m @ below race pace
3:30 minutes rest
Cool Down
This is a chance to pull quality pieces at a faster pace than your 2k pace. We are looking to help elevate the heart rate beyond what is reasonable for a 2K piece but not for a 750m piece. We are pushing the body to experience and hold a blistering pace and better our pain threshold.
Tuesday, April 15, 2008
Wednesday April 16, 2008
Monday April 14th, 2008
4 x 8 minutes
#1 - 18(+12), 20(+10), 22(+8), 24(+6)
#2 - 20 (+8), 22(+6), 24(+4), 26(+2)
#3 - 22(+6), 24(+4), 26(+2), 28 (5k pace)
#4 - 18 (+12), 20(+10), 22(+8), 24(+6)
Cool Down
#1 - 18(+12), 20(+10), 22(+8), 24(+6)
#2 - 20 (+8), 22(+6), 24(+4), 26(+2)
#3 - 22(+6), 24(+4), 26(+2), 28 (5k pace)
#4 - 18 (+12), 20(+10), 22(+8), 24(+6)
Cool Down
Friday, April 11, 2008
Friday April 11, 2008
Warm-Up 10 minutes
1:20 ON, :40 sec OFF x 5
17 strokes ON, 5 strokes OFF x 10 (race pace...30+ strokes, 2k pace)
2-3 minute Paddle
5 x 3 to build 5 strokes as hard as humanly possible.
Cool Down
1:20 ON, :40 sec OFF x 5
17 strokes ON, 5 strokes OFF x 10 (race pace...30+ strokes, 2k pace)
2-3 minute Paddle
5 x 3 to build 5 strokes as hard as humanly possible.
Cool Down
Wednesday April 9, 2008
Warm-up
3 x 10 minutes
#1. @20, 22, 24, 26 (+12, +10, +8, +6)
#2. @22, 24, 26, 28, 30 (+10, +8, +6, +4, +2)
#3. @22, 24, 22, 26, 22, 28, 22, 30, 22, 26 (+10 @ 22, each rate hike increase split by +2)
Cool Down
3 x 10 minutes
#1. @20, 22, 24, 26 (+12, +10, +8, +6)
#2. @22, 24, 26, 28, 30 (+10, +8, +6, +4, +2)
#3. @22, 24, 22, 26, 22, 28, 22, 30, 22, 26 (+10 @ 22, each rate hike increase split by +2)
Cool Down
Wednesday, April 2, 2008
Friday April 4, 2008
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