Friday, May 29, 2009
Friday May 29, 2009
Focus: Short pieces with mid to high intensity repeaats.
Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26
Paddle cool down
Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.
Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26
Paddle cool down
Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.
Wednesday, May 27, 2009
Wednesday May 27, 2009
7 x 1,000 meters with 2:30 rest
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
Friday, May 22, 2009
Friday May 22, 2009
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
5 x 1:00 On, 1:00 off
at 2K pace
20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible
Paddle and cool down
5 x 1:20 ON, :40 sec off
at 5K pace
5 x 1:00 On, 1:00 off
at 2K pace
20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible
Paddle and cool down
Wednesday, May 20, 2009
Wednesday May 20, 2009
Warm-up for 10 minutes at mid to high medium intensity.
Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes
cool down
Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes
cool down
Monday, May 18, 2009
Monday May 18, 2009
Continuous steady state for 40 - 60 minutes
Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15
Mid level intensity with focus on the power delivery from the legs with nice upper body extension.
Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15
Mid level intensity with focus on the power delivery from the legs with nice upper body extension.
Friday May 15, 2009
8 min warm-up
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28
6 x 500 (All at Full Pressure)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
Cool Down Paddle for 5 minutes
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28
6 x 500 (All at Full Pressure)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
Cool Down Paddle for 5 minutes
Wednesday May 13, 2009
7 x 1,000 meters with 3 1/2 min rest
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
Monday, May 11, 2009
Monday May 11, 2009
Long Steady State. Start easy and work your way up to a medium sustainable intensity for 40-45 min at the control rates below.
4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)
4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)
Wednesday, May 6, 2009
Wednesday May 6, 2009
7,500 meters (alternate rowing 1,000 on, 250 paddle)
Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat
5 minutes of 10 ON, 10 OFF at 26 (+6-+8)
Cool down
Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat
5 minutes of 10 ON, 10 OFF at 26 (+6-+8)
Cool down
Monday May 4, 2009
45 minutes continuous Steady State
4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4
5 minute cool down at 22 (+21)
4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4
5 minute cool down at 22 (+21)
Friday May 1, 2009
Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
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