Friday, October 31, 2008
Friday October 31, 2008
Happy Halloween!
Warm-up: 5-10 minutes
with in the warm-up incorporate low but high intensity strokes.
E.g.: 20 strokes at 18, 15 at 20, 15 at 22, 10 at 24, 10 at 26 alll at full power.
Workout: 3 x 1,000 with 2:30 minutes rest
Pace: Full Pressure
#1. 250 at 18, 250 at 20, 250 at 22, 250 at 24
#2. 250 at 20, 250 at 22, 250 at 24, 250 at 26
#3. 250 at 18, 250 at 20, 250 at 22, 250 at 24
4 x 500 with 1:30
#1. 250 at 26, 250 at 28
#2. 250 at 28, 250 at 30
#3. 250 at 30, 250 at 32
#4. 250 at 26, 250 at 28
cool down
Warm-up: 5-10 minutes
with in the warm-up incorporate low but high intensity strokes.
E.g.: 20 strokes at 18, 15 at 20, 15 at 22, 10 at 24, 10 at 26 alll at full power.
Workout: 3 x 1,000 with 2:30 minutes rest
Pace: Full Pressure
#1. 250 at 18, 250 at 20, 250 at 22, 250 at 24
#2. 250 at 20, 250 at 22, 250 at 24, 250 at 26
#3. 250 at 18, 250 at 20, 250 at 22, 250 at 24
4 x 500 with 1:30
#1. 250 at 26, 250 at 28
#2. 250 at 28, 250 at 30
#3. 250 at 30, 250 at 32
#4. 250 at 26, 250 at 28
cool down
Monday, October 27, 2008
Wednesday October 29, 2008
3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
Monday October 27, 2008
Workout 40'-60' steady state
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
All we have time for is 40 min in class but I recommend 60-70min if you have the training time. Steadyy state for 3x a week through the winter is excellent base training. So when in doubt, steady state.
Friday, October 24, 2008
Friday October 24, 2008
Warm-Up 10 minutes...steady state coupled with some hard strokes to get the heart rate and power up to high intensity.
Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc...FULL PRESSURE
Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3
3 x 20 strokes at 28
Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.
Workout: Stroke Rate Ladder
40 on, 10 Off, 30 on, 10 off, etc...FULL PRESSURE
Rate: 18, 20, 22, 24, 26
Strokes: 40, 30, 20, 10, 5 (with 10 strokes off in between)
x 3
3 x 20 strokes at 28
Looking to generate FULL pressure at the low raates to increase fire power. With this effort you should experience both muscle fatigue and an element of cardio vascular fatigue. The point is to train the body to produce a lot of velocity per stroke so that when we begin to train at higher rates, the power will be there.
Wednesday, October 22, 2008
Wednesday October 21, 2008
3 x 1,500 meters
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
2:30 minutes rest
#1 & #3
500 at 22 (+4)
500 at 24 (+2)
500 at 26 (5k pace)
#2
500 at 22 (+2)
500 at 24 (5k pace)
500 at 26 (-2)
Pace: (+)over 5K pace
Monday October 19, 2008
Workout 40'-60' steady state
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
Cool Down
Class workout:
40'
#1. 10 min - 18, 20, 22, 24 (+17, +15, +13, +11 (over 5k pace)
#2. 10 min - Alternate rate between 22 - 26 every 2 min x 5
#3. 10 min - 20, 22, 24, 26 (+15, +13, +11, +9 (over 5K pace)
#4. 10 min - 10 strokes ON at 28 (5k pace or better) 10 strokes Paddle
Cool Down
Monday, October 6, 2008
Friday's Workout for October 10, 2008
Warm-up 10 min
1:40 ON
:20 OFF x 10
rate: 26
Pace: 5K (+6)
1:00 ON
:30 OFF x 5
rate: 30
pace: 5K (-2 to -3)
Cool Down
1:40 ON
:20 OFF x 10
rate: 26
Pace: 5K (+6)
1:00 ON
:30 OFF x 5
rate: 30
pace: 5K (-2 to -3)
Cool Down
Wednesday Workout- October 8, 2008
Warm - up:
10 minutes:
3 x 1,500
2:15 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
2:15 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 Workout for October 6, 2008
Steady state with acceleration bursts
40 min total
20 min at:
18,20,22,24 @ +17, +15, +13, +11
10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.
Last 10 min
10 ON, 10 OFF full pressure
Cool Down
40 min total
20 min at:
18,20,22,24 @ +17, +15, +13, +11
10 min at:
22 @ +13, every 2 minutes accelerate stroke up to 2K (-6-to-7 of 5K) pace for 10 strokes then back down to 22 @ +13 pace.
Last 10 min
10 ON, 10 OFF full pressure
Cool Down
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