Wednesday, February 25, 2009
Friday February 27, 2009
Short interval Max intensity
5-10 minute steady state at 24 rate 75%
1:20 ON
:40 off paddles with good technique
x5
24, 24, 26, 28, 30 at 90%
1:45 ON /
2:00 OFF
x 4
Max effort
Rate 30+
Cool Down
5-10 minute steady state at 24 rate 75%
1:20 ON
:40 off paddles with good technique
x5
24, 24, 26, 28, 30 at 90%
1:45 ON /
2:00 OFF
x 4
Max effort
Rate 30+
Cool Down
Wednesday February 25, 2009
Middle distance interval:
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
cool down
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
cool down
Monday, February 23, 2009
Monday February 23, 2009
Today is bread and butter day! Nice steady state aerobic work.
40 minutes continuous at low to medium intensity.
4,3,2,1 @ 18 (+23)20 (+21), 22 (+19), 24 (+17)
x 4
We will do some drills during the 18 stroke minutes.
40 minutes continuous at low to medium intensity.
4,3,2,1 @ 18 (+23)20 (+21), 22 (+19), 24 (+17)
x 4
We will do some drills during the 18 stroke minutes.
Thursday, February 19, 2009
Friday February 20, 2009
10 minute warm up
5 x 2 minutes
2 minutes off
Rate 28
Pace: 2K + 4
5 x 20 strokes at 30 (2k pace)
10 strokes off
cool down
5 x 2 minutes
2 minutes off
Rate 28
Pace: 2K + 4
5 x 20 strokes at 30 (2k pace)
10 strokes off
cool down
Friday, February 13, 2009
Friday February 13, 2009
Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
Wednesday, February 11, 2009
Wednesday February 11, 2009
Middle distance interval:
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
#2. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#3. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
cool down
3 x 10 minutes
Rest: 3 minutes
#1. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
#2. 20 (+18), 22 (+16), 24 (+14), 26 (+12)
#3. 20 (+19), 22 (+17), 24 (+15), 26 (+13)
cool down
Monday February 9, 2009
Steady state:
40 minutes:
#1.10 min @ 22 for 2 min (+19), 22 for 2 min (+14)
(yes the rate stays the same but the effort must get more intense per stroke.)
REST: 1 minute paddle
#2. 10 minutes: Same
REST: 1 minute paddle
#3. 10 min @ 24 for 2 min (+17), 24 for 2 min (+12)
REST: 1 minute paddle
#4. 10 min: SAME
40 minutes:
#1.10 min @ 22 for 2 min (+19), 22 for 2 min (+14)
(yes the rate stays the same but the effort must get more intense per stroke.)
REST: 1 minute paddle
#2. 10 minutes: Same
REST: 1 minute paddle
#3. 10 min @ 24 for 2 min (+17), 24 for 2 min (+12)
REST: 1 minute paddle
#4. 10 min: SAME
Friday, February 6, 2009
Friday February 6, 2009
Warm up:
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
Have a great weekend!!
1:20 ON
:40 OFF
x 4
#1. at 22 (30 minute pace or +12 over 2K pace
#2. at 24 (5K pace)
#3. at 26 (+4)
#4. at 28 full power at this rate
4 x 4 minutes On
2 minutes OFF
#1 - #3: 22 for 2 minutes (+12), 24 for 2 minutes(+7)
#4, 1 min at 22 (+12), 1 min at 24 (+7), 1 min at 26 (+4), 1 min at 28 (+2 or 2K pace)
5 minute cool down at 24 (+17)
Have a great weekend!!
Wednesday February 4, 2009
Middle distance intervals:
10 minute warm-up
15 min piece
5,4,3,2,1@ 20(+19), 22 (+17), 24 (+15), 26 (+13), 28 (+11)
3 min rest
8 min piece
2, 2, 2, 2@ 22 (+15), 24(+13), 26(+11), 28(+9)
4 x 20 strokes ON at 26 FULL PRESSURE (+4)
10 Strokes OFF
Cool Down
10 minute warm-up
15 min piece
5,4,3,2,1@ 20(+19), 22 (+17), 24 (+15), 26 (+13), 28 (+11)
3 min rest
8 min piece
2, 2, 2, 2@ 22 (+15), 24(+13), 26(+11), 28(+9)
4 x 20 strokes ON at 26 FULL PRESSURE (+4)
10 Strokes OFF
Cool Down
Monday February 2, 2009
Steady State: 40 miniutes
4, 3, 2, 1 @ 20 (+21), 22(+19), 24(+17), 26 (+15)
4, 3, 2, 1 @ 20 (+21), 22(+19), 24(+17), 26 (+15)
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