Monday, March 30, 2009
Monday March 30
Warm up 5 minutes
3 x 2,500 m
3:30 rest
#1. alternating every 500 at 20 (+14), 22 (+16)
#2. " " "at 26 (+10), 28 (+8)
#3 " " " at 24 (+12), 26 (+14)
Cool Down
3 x 2,500 m
3:30 rest
#1. alternating every 500 at 20 (+14), 22 (+16)
#2. " " "at 26 (+10), 28 (+8)
#3 " " " at 24 (+12), 26 (+14)
Cool Down
Friday March 27, 2009
Short intensity Interval Training
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
4 x 500 meters (rehearsing a 2k race by each 500m)
2:00 min Rest
#1 first 20 strokes below 2K pace and then settle to 30-31 str/min at 2K pace
#2 keep at 2K pace at base rate
#3 keep at 2K pace at base rate
#4 250 meters at 2k pace then lift stroke by 2 every 10 strokes until finish. Try to be at 34-36 strokes and well under 2k pace by end of piece.
5 minute steady state cool down
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
4 x 500 meters (rehearsing a 2k race by each 500m)
2:00 min Rest
#1 first 20 strokes below 2K pace and then settle to 30-31 str/min at 2K pace
#2 keep at 2K pace at base rate
#3 keep at 2K pace at base rate
#4 250 meters at 2k pace then lift stroke by 2 every 10 strokes until finish. Try to be at 34-36 strokes and well under 2k pace by end of piece.
5 minute steady state cool down
Wednesday, March 25, 2009
Wednesday March 25, 2009
Monday March 23, 2009
40 min continuous
20 min steady state
20 min of 1 min ON (2k pace +5-+6), 1 min OFF (paddle)
20 min steady state
20 min of 1 min ON (2k pace +5-+6), 1 min OFF (paddle)
Sunday, March 8, 2009
Wednesday March 11, 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 March 9, 2009
40 - 60 min steady state
In Class:
40 min continuous steady state with rate changes.
4,3,2,1 @ 20,22,24,26
Pace +21, +19, +17, +15 (over 2K pace)
In Class:
40 min continuous steady state with rate changes.
4,3,2,1 @ 20,22,24,26
Pace +21, +19, +17, +15 (over 2K pace)
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