Wednesday, May 28, 2008
Wednesday May 28, 2008
Warm-up: 5 minutes
3 x 2,000 meters (at the beginning of each 500, pull a "power 5" at 30-32 rate to your 2 K pace and then back off to the listed pace below.
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. At the start of every 500 take a power 5and get it to 2k pace then back it down to the listed pace.
3 x 2,000 meters (at the beginning of each 500, pull a "power 5" at 30-32 rate to your 2 K pace and then back off to the listed pace below.
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. At the start of every 500 take a power 5and get it to 2k pace then back it down to the listed pace.
Friday, May 23, 2008
Friday May 23, 2008
Workout:
5 minute skill & drill with steady state power
1:20 ON
:40 OFF
x 5
Rate: 24-26
Pace: 5K pace
10, 20, 30, 40, 30, 20 ,10
with 10 strokes rest
Race Pace
5 x 250 meters with :30 seconds rest
Sprint Pace
Cool Down
5 minute skill & drill with steady state power
1:20 ON
:40 OFF
x 5
Rate: 24-26
Pace: 5K pace
10, 20, 30, 40, 30, 20 ,10
with 10 strokes rest
Race Pace
5 x 250 meters with :30 seconds rest
Sprint Pace
Cool Down
Wednesday, May 21, 2008
Wednesday May 21, 2008
12 minutes at 22 & 24 (2 min alternating at each rate)
Pace: 5K +10, +8
Rest 3 minutes
10 minutes at 24, 26 (alt rate)
Pace: +8, +6
Rest 3 minutes
8 minutes @ 26 & 28 (2 min alt at each rate)
Pace: 5K +6, +4)
Pace: 5K +10, +8
Rest 3 minutes
10 minutes at 24, 26 (alt rate)
Pace: +8, +6
Rest 3 minutes
8 minutes @ 26 & 28 (2 min alt at each rate)
Pace: 5K +6, +4)
Monday May 19, 2008
Workout: 5 min warm-up
3 x 2,000 meters
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. Every 500 we are adding power and velocity with out change to the rate to practice application of more power.
3 x 2,000 meters
#1 - Rate 24. 1st 500 (Pace 2K +12), 2nd 500 (+10), 3rd 500 (+8), 4th 500 (+6)
#2 - Rate 26 1st 500 (+10), 2nd (+8), 3rd (+6), 4th (+4)
#3 - Same as #1
Rate stays the same throughout 2,000m piece. Every 500 we are adding power and velocity with out change to the rate to practice application of more power.
Wednesday, May 14, 2008
Wednesday May 14, 2008
Warm up for 5 minutes steady state
7,500 Meters
Rate 24, 26
Pace +8, +4 - +6 (over 5k)
Change rate every 500 meters. Begin at 24 (+8) then switch to 26 (+4 - +6) and then back again throughout the 7,500 meter piece.
7,500 Meters
Rate 24, 26
Pace +8, +4 - +6 (over 5k)
Change rate every 500 meters. Begin at 24 (+8) then switch to 26 (+4 - +6) and then back again throughout the 7,500 meter piece.
Monday, May 12, 2008
Monday May 12, 2008
20 minutes steady state ladder 20 - 26
20 minutes of 10 ON, 20 OFF
rate: 32
pace: Full Power (2k pace or better)
20 minutes of 10 ON, 20 OFF
rate: 32
pace: Full Power (2k pace or better)
Friday May 9, 2008
Warm up 10 minutes at 3/4 power.
4 x 8 stroke pieces.
3 to build then 5 super hard strokes @ 38+
10 x 20 strokes ON,
10 strokes OFF
Rate 30-32 2k pace or better
Cool Down
4 x 8 stroke pieces.
3 to build then 5 super hard strokes @ 38+
10 x 20 strokes ON,
10 strokes OFF
Rate 30-32 2k pace or better
Cool Down
Wednesday, May 7, 2008
Wednesday May 7, 2008
3 x 10 minutes @ 85%-90% (+8-10 over 2k pace)
3 minutes rest between pieces
rate: 26-28 every 2 minute
Start at 26 and jump up to 28 every 2 minutes.
The 28 should feel light and lively and should give only a perceived feeling of fatigue. we want to bring in a higher rate so that your body can get used to a higher rhythm and develop quicker reflexes, body positioning, etc...
3 minutes rest between pieces
rate: 26-28 every 2 minute
Start at 26 and jump up to 28 every 2 minutes.
The 28 should feel light and lively and should give only a perceived feeling of fatigue. we want to bring in a higher rate so that your body can get used to a higher rhythm and develop quicker reflexes, body positioning, etc...
Monday May 5, 2008
40 minutes Continuous
4 min @ 20 (+20 over 2 K pace), 3 min @ 22 (+18), 2 min @ 24(+16), :30 sec @ 30 (2k pace) x 4 (allow yourself to get back to 20 for the last :30 sec)
Cool Down
4 min @ 20 (+20 over 2 K pace), 3 min @ 22 (+18), 2 min @ 24(+16), :30 sec @ 30 (2k pace) x 4 (allow yourself to get back to 20 for the last :30 sec)
Cool Down
Friday, May 2, 2008
Friday May 2, 2008
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
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
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