Monday, June 23, 2008
Monday June 23, 2008
40 - 60 minutes steady state
20, 22, 24, 26 @ 4', 3', 2', 1'
Pace: +20, +18, +16, +14
skill and drill during the 4' sequence with pause hands away, body angle forward for 2' minutes and resume steady state.
20, 22, 24, 26 @ 4', 3', 2', 1'
Pace: +20, +18, +16, +14
skill and drill during the 4' sequence with pause hands away, body angle forward for 2' minutes and resume steady state.
Friday June 20, 2008
10 minute warm-up
1:20 ON :40 OFF
x 5 at 5 K pace
10 (strokes), 20, 30, 20, 10
x 2
at 34, 32, 30 Rate and with 10 strokes off, 20 strokes off after each "On" stroke.
2 x 3 to build and 10 strokes ON at full throttle pace (40+ strokes a minute rate)
cool down
1:20 ON :40 OFF
x 5 at 5 K pace
10 (strokes), 20, 30, 20, 10
x 2
at 34, 32, 30 Rate and with 10 strokes off, 20 strokes off after each "On" stroke.
2 x 3 to build and 10 strokes ON at full throttle pace (40+ strokes a minute rate)
cool down
Wednesday, June 18, 2008
Wednesday June 18, 2008
AT Workout with performance
10 minute warm up at 24
Pace: +8-+10 over 5K pace
4 x 5 minutes at 5 K pace
1:20 minute rest
Rate: whatever it takes you to accomplish it. (suggestion: 26-28)
Cool Down Steady State
10 minute warm up at 24
Pace: +8-+10 over 5K pace
4 x 5 minutes at 5 K pace
1:20 minute rest
Rate: whatever it takes you to accomplish it. (suggestion: 26-28)
Cool Down Steady State
Monday June 16, 2008
Steady State for 40 minutes
4,3,2,1 min @ 18(+23), 20(+21), 22(+19), 24(+17)
x2
4,3,2,1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
x2
4,3,2,1 min @ 18(+23), 20(+21), 22(+19), 24(+17)
x2
4,3,2,1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
x2
Friday, June 13, 2008
Friday June 13, 2008
Warm-Up: 5 minutes
1:20 ON, :40 OFF
Pace: 2K +3
Rate: 28-30
3 x 750m (4 minutes OFF)
Race Pace or better
Cool Down
This is a performance day. See how well you can blow out each 750. Stay strong and as consistant as possible. Full board
1:20 ON, :40 OFF
Pace: 2K +3
Rate: 28-30
3 x 750m (4 minutes OFF)
Race Pace or better
Cool Down
This is a performance day. See how well you can blow out each 750. Stay strong and as consistant as possible. Full board
Wednesday June 11, 2008
20 minutes at 24
Pace: +5-+6 above 5K pace
15-20 minutes of 20 ON, 5 OFF at 5K pace
Cool Down.
Pace: +5-+6 above 5K pace
15-20 minutes of 20 ON, 5 OFF at 5K pace
Cool Down.
Monday June 9, 2008
40 minutes steady state
4', 3', 2' 1' @ 18, 20, 22, 24
at the beginning of each rate change take a 10 at full pressure at a 30 rate and then immedietely go down to the steady state rate.
This workout raises the heart rate and then allows it to come down to the 60%-70% effort. Over time it will take a toll. Be sure to breathe and stay poised throughout.
4', 3', 2' 1' @ 18, 20, 22, 24
at the beginning of each rate change take a 10 at full pressure at a 30 rate and then immedietely go down to the steady state rate.
This workout raises the heart rate and then allows it to come down to the 60%-70% effort. Over time it will take a toll. Be sure to breathe and stay poised throughout.
Wednesday, June 4, 2008
Wednesday June 4, 2008
warm-up 10 minutes on heavy damper 10 at steady state intensity (14-18 secs above 2k pace at 22 strokes a min)
5 x 5 min ON
1 min OFF
Rate 28 for all of them
#1 Pace: 12 secs over 2K
#2 Pace: 10 secs over 2K
#3 Pace: 8 secs over 2K
#4 Pace: 8 secs over 2K
#5 Pace: 1 min at 12, 10, 8, 6, 4 secs over 2k
The idea is to keep the 28 rhythm in tact and jump off the catch. Stay long and connected with the legs and mid section. Swing the upper body and rebound the arms at the finish in a nice quick and lively fashion. This is a rhythm workout with a blend of progression of power.
5 x 5 min ON
1 min OFF
Rate 28 for all of them
#1 Pace: 12 secs over 2K
#2 Pace: 10 secs over 2K
#3 Pace: 8 secs over 2K
#4 Pace: 8 secs over 2K
#5 Pace: 1 min at 12, 10, 8, 6, 4 secs over 2k
The idea is to keep the 28 rhythm in tact and jump off the catch. Stay long and connected with the legs and mid section. Swing the upper body and rebound the arms at the finish in a nice quick and lively fashion. This is a rhythm workout with a blend of progression of power.
Monday, June 2, 2008
Rowing For Gold (NYT Video)
There is a video on the NYT homepage that shows a 4 min clip on China's Olympic Rowing Team. It has some good on water footaage of rowing as well as some indoor torture, I mean workouts.
http://www.nytimes.com/
http://www.nytimes.com/
Monday June 2, 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
#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
Friday May 30, 2008
warm up: 5-10 minutes
4 x 30 strokes at 34-35 strokes per minute (8-10 seconds faster than 2k pace)
30 strokes OFF
10 x 10 strokes ON @ 34-36 strokes, 5 strokes OFF
Exceedingly high race pace
3 minute cool down
4 x 30 strokes at 34-35 strokes per minute (8-10 seconds faster than 2k pace)
30 strokes OFF
10 x 10 strokes ON @ 34-36 strokes, 5 strokes OFF
Exceedingly high race pace
3 minute cool down
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