Friday, August 29, 2008
Friday August 29, 2008
Interval power endurance workout.
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))
500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute...1st 5 at 26, last 5 at 28.
Pace: 5k pace(26), -2 at 28
Cool Down Steady State
Warm-up 1,500 meters (500 @ 22 (+18), 500 @ 24 (+16), 500 @ 26 (+12))
500 meters ON, 1:00 min OFF
x 10 at 26-28 strokes a minute...1st 5 at 26, last 5 at 28.
Pace: 5k pace(26), -2 at 28
Cool Down Steady State
Wednesday, August 27, 2008
Wednesday August 27th, 2008
Warm-up
2,000 meters (1st 1,000m steady cruise at 24, 2nd 1,000m at 20 ON, 10 OFF at 5k pace)
1,000 ON
1:30 Off
@ 5K pace
x 5
Cool Down
2,000 meters (1st 1,000m steady cruise at 24, 2nd 1,000m at 20 ON, 10 OFF at 5k pace)
1,000 ON
1:30 Off
@ 5K pace
x 5
Cool Down
Monday, August 25, 2008
Monday August 25, 2008
Steady State Day with Bursts of power
40-45 min
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 20 and bring it gradually up to 30 at full power(10 min)
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 24 and bring it gradually up to 30 at full power(10 min)
cool down
40-45 min
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 20 and bring it gradually up to 30 at full power(10 min)
18, 20, 22, 24 (10 min)
10 ON 10 OFF begin at 24 and bring it gradually up to 30 at full power(10 min)
cool down
Tuesday, August 12, 2008
Wednesday August 12, 2008
Warm-up:
10 minutes
5 minutes ON
2 minute OFF
x4
rate: 24-26
pace: 5K
10 minutes
5 minutes ON
2 minute OFF
x4
rate: 24-26
pace: 5K
Monday August 11, 2008
40 minutes steady state
8 minutes ON at 18, 20, 22, 24
2 minutes OFF with 20-30% effort along with pause drills (hands and body over)
x 4
This particular program allows the rower to highly focus during the 8 min piece with pure concentration and then have 2 minutes to do pause drills so as to concentrate and re-emphasize where the body needs to be at the release of the stroke.
8 minutes ON at 18, 20, 22, 24
2 minutes OFF with 20-30% effort along with pause drills (hands and body over)
x 4
This particular program allows the rower to highly focus during the 8 min piece with pure concentration and then have 2 minutes to do pause drills so as to concentrate and re-emphasize where the body needs to be at the release of the stroke.
Wednesday, August 6, 2008
Wednesday August 6, 2008
15 minute cruiser at 12-14 seconds over 2k pace
(allow 2-3 minutes of warm up)
5 x 4 minutes
1 minute rest
Rate: 24-26 (alternate every 2 minutes, e.g. 2 min at 24, 2 min at 26)
Pace: 5K to -2
Cool Down
(allow 2-3 minutes of warm up)
5 x 4 minutes
1 minute rest
Rate: 24-26 (alternate every 2 minutes, e.g. 2 min at 24, 2 min at 26)
Pace: 5K to -2
Cool Down
MondayAugust 4, 2008
40 Minutes Steady state row.
18,20, 22, 24
18,20,22,24
20, 22, 24, 26
last 10 minutes 10 ON and 10 OFF at 30 rate, full pressure.
Cool Down
18,20, 22, 24
18,20,22,24
20, 22, 24, 26
last 10 minutes 10 ON and 10 OFF at 30 rate, full pressure.
Cool Down
Subscribe to Posts [Atom]