Monday, September 29, 2008
Friday October 3, 2008
2 min ON
1 min OFF
x 10
Pace: 5K +2
Rate: 26-28
1st 5 sets at a 26 +2
2nd 5 sets at a 28 5k pace
1 min OFF
x 10
Pace: 5K +2
Rate: 26-28
1st 5 sets at a 26 +2
2nd 5 sets at a 28 5k pace
Wednesday October 1, 2008
Warm - up:
10 minutes:
3 x 1,500
2:45 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)
Pace: (+)over 5K pace
10 minutes:
3 x 1,500
2:45 minutes rest
#1 & #3
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
#2
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k)
Pace: (+)over 5K pace
Monday September 29, 2008
Steady State Day 40'-60' minutes (if you have the time)
4', 3', 2', 1' @ 18, 22, 24, 26
+23, +21, +19, +17 = PACE (2K pace)
4', 3', 2', 1' @ 18, 22, 24, 26
+23, +21, +19, +17 = PACE (2K pace)
Tuesday, September 23, 2008
Friday September 26, 2008
Warm-up 10 minutes...skill and drill
2 min ON
1 min OFF
x 10
Pace: 5K -2
Rate: 28
Paddle 3-4 minutes
1 min ON
1 min OFF
x10
Pace: 2K +2
Rate: 30
2 min ON
1 min OFF
x 10
Pace: 5K -2
Rate: 28
Paddle 3-4 minutes
1 min ON
1 min OFF
x10
Pace: 2K +2
Rate: 30
Wednesday September 24, 2008
Warm - up:
10 minutes: 20, 22, 24, 26 at 3/4 pressure
3-4 x 1,500
3 minutes rest
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
Pace: (+)over 5K pace
This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.
10 minutes: 20, 22, 24, 26 at 3/4 pressure
3-4 x 1,500
3 minutes rest
500 at 22 (+6)
500 at 24 (+4)
500 at 26 (+2)
Pace: (+)over 5K pace
This workout is designed to keep the effort near the 5K effort and focus on short concentrated efforts. Focus is on technique as the body begins to feel bouts of fatigue in small doses. Keep long and strong and relaxed on the recovery. Focus on relaxing on the recovery after a dynamic acceleration.
Monday September 22, 2008
45-75 min Steady State
Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)
The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.
Rates: 18, 20, 22, 24
Pace: +17, +15, +13, +11 (over 5K pace)
Pace: +23, +21, +19, +17 (over 2k pace)
The last 10 minutes of the workout can be 10 strokes ON, 10 strokes OFF at 28 (no higher) at FULL pressure. Try to reach 2k pace or better for each of these.
Friday, September 19, 2008
NYT Article on Rower's hearts
http://www.nytimes.com/2008/07/07/health/07hearts.html?_r=1&scp=1&sq=big%20hearts%20for%20rowers%20in%20fitness&st=cse&oref=slogin
Friday September 19, 2008
Warm-up 15 minutes
5,000 meters
alternate 500 m at 24-28
Pace:
+10 @ 24
+6 @ 28
Finish with a steady state cool down of 5 - 10 min
5,000 meters
alternate 500 m at 24-28
Pace:
+10 @ 24
+6 @ 28
Finish with a steady state cool down of 5 - 10 min
Wednesday, September 17, 2008
Wednesday September 17, 2008
Grip it and Rip it!
Warm- up 10-15 minutes
5K challenge piece.
Have fun with it and see what you have today.
Warm- up 10-15 minutes
5K challenge piece.
Have fun with it and see what you have today.
Monday, September 15, 2008
Monday September 15, 2008
Steady State 40' - 60' minutes
Keep focus on rhythm and length. This is a day to keep intensity to a low-medium with emphasis on technique. Keep legs and mid section united as you lock on to the stroke.
stroke rating: 18, 20, 22, 24 @ +23, +21, +19, +17 (over 2k pace)
Keep focus on rhythm and length. This is a day to keep intensity to a low-medium with emphasis on technique. Keep legs and mid section united as you lock on to the stroke.
stroke rating: 18, 20, 22, 24 @ +23, +21, +19, +17 (over 2k pace)
Friday, September 12, 2008
Friday September 12, 2008
Warm-up:
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 10
24-26 (5 K pace)
5 x 15 high stroke kickers at 28-30
Cool Down
10 minutes steady state with some higher rate lifts.
1:20 ON
:40 OFF
x 10
24-26 (5 K pace)
5 x 15 high stroke kickers at 28-30
Cool Down
Wednesday September 10, 2008
Warm-up 10 minutes, steady state at 24 with 20 stroke bumps to 26-28 at full power
2 x 2,500 meters
5 minutes rest
#1 pace at +2-3 at 26 rate
#2 pace at 5k pace at 28 rate, finish off piece better than 5k pace
cool down
2 x 2,500 meters
5 minutes rest
#1 pace at +2-3 at 26 rate
#2 pace at 5k pace at 28 rate, finish off piece better than 5k pace
cool down
Monday, September 8, 2008
Monday September 8, 2008
Long Steady State
40' - 60' steady state row
4', 3', 2', 1' @ 18, 20, 22, 24
Pace: +17, +15, +13, +10 (over 5K pace)
Nice long and strong piece. Look to be efficient. Because we are at the lower intense level, look to technique and rhythm to keep your paces. This is an opportunity to work the bigger muscles and prograam them to operate at an efficient level. Avoid breaking arms at the catch and lifting the shoulders too early. Look to "suspend" off the catch by pressing the legs and engaging the lower and mid back off the legs and feeling your body weight lighten off the seat as you progressively accelerate through the drive. Stay spry and lively.
40' - 60' steady state row
4', 3', 2', 1' @ 18, 20, 22, 24
Pace: +17, +15, +13, +10 (over 5K pace)
Nice long and strong piece. Look to be efficient. Because we are at the lower intense level, look to technique and rhythm to keep your paces. This is an opportunity to work the bigger muscles and prograam them to operate at an efficient level. Avoid breaking arms at the catch and lifting the shoulders too early. Look to "suspend" off the catch by pressing the legs and engaging the lower and mid back off the legs and feeling your body weight lighten off the seat as you progressively accelerate through the drive. Stay spry and lively.
Friday, September 5, 2008
Friday September 5, 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 2 at 24 (+2-+3), middle 5 @26 at 5K pace and last 3 at 28.
Pace: +2 (at24)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 2 at 24 (+2-+3), middle 5 @26 at 5K pace and last 3 at 28.
Pace: +2 (at24)5k pace(26), -2 at 28
Cool Down Steady State
Wednesday, September 3, 2008
wednesday September 3, 2008
Long Interval Workout.
Again, we strive to elevate our heart rate into a strong workout zone but not debilitating. As we train for the 5K piece, we also look to progressively get stronger through the piece and rehearse rate hike as we near the end of the piece.
Warm-Up
2,000 m ...1st 1,000 at 24 at a strong cruise 5k +8,+10...2nd 1,000 at 26 at +6, +8
3 x 2,000
3:30 minutes rest
#1 750 at 24 (+4), 500 at 26(+2), 500 at 28 5K, 250 at 30(5K-2)
#2 SAME
#3 SAME
Cool Down
Again, we strive to elevate our heart rate into a strong workout zone but not debilitating. As we train for the 5K piece, we also look to progressively get stronger through the piece and rehearse rate hike as we near the end of the piece.
Warm-Up
2,000 m ...1st 1,000 at 24 at a strong cruise 5k +8,+10...2nd 1,000 at 26 at +6, +8
3 x 2,000
3:30 minutes rest
#1 750 at 24 (+4), 500 at 26(+2), 500 at 28 5K, 250 at 30(5K-2)
#2 SAME
#3 SAME
Cool Down
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