Thursday, August 20, 2009
Friday August 21, 2009
Power strokes On,
10 (32), 20 (30), 30 (28), 40 (26), 50 (24), 40 (26), 30 (28), 20 (30), 10 (32)
20 strokes off
x 3
with 3 minutes rest between cycles
cool down
10 (32), 20 (30), 30 (28), 40 (26), 50 (24), 40 (26), 30 (28), 20 (30), 10 (32)
20 strokes off
x 3
with 3 minutes rest between cycles
cool down
Wednesday August 19, 2009
middle distance interval training
5 x 6 min
2 min rest
2'@20 (+14), 2'@22(+12), 2'@24(+10)
On #3 change the effort to 2 seconds faster (+12, +10, +8)
On #5 change the rate to 22 (+12), 24 (+10), 26 (+6)
5 x 6 min
2 min rest
2'@20 (+14), 2'@22(+12), 2'@24(+10)
On #3 change the effort to 2 seconds faster (+12, +10, +8)
On #5 change the rate to 22 (+12), 24 (+10), 26 (+6)
Monday August 17, 2009
steady state row 40'-60' continueas
today we will do a cycle of
1' @ 18, 1'@20, 1' @ 22 1' @ 24
1' pause drill
x 8
cool down
today we will do a cycle of
1' @ 18, 1'@20, 1' @ 22 1' @ 24
1' pause drill
x 8
cool down
Friday, August 14, 2009
Friday August 14, 2009
Warm-up 10 minutes
1 min ON, 1 min OFF x 15 (30 min total)
Effort: 2K pace +3-+4
Stay strong and consistent.
take shoes out of straps for middle 5 pieces and concentraate on accelerating through to the sternum. Keep upper body supported at the finish.
paddle down afterward for 5 minutes.
1 min ON, 1 min OFF x 15 (30 min total)
Effort: 2K pace +3-+4
Stay strong and consistent.
take shoes out of straps for middle 5 pieces and concentraate on accelerating through to the sternum. Keep upper body supported at the finish.
paddle down afterward for 5 minutes.
Wednesday August 12, 2009
warm-up 10 minutes
5 x 5 minutes On
2:30 min OFF (Paddle)
2min @22 (+12), 2min @24 (+10), 1 min @26 (+8)
Cool down
5 x 5 minutes On
2:30 min OFF (Paddle)
2min @22 (+12), 2min @24 (+10), 1 min @26 (+8)
Cool down
Monday, August 10, 2009
Monday August 10, 2009
Steady State Row with 10 stroke explosiveness
40'-60' min
4,3, 2, 1 @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4-6
cool down
40'-60' min
4,3, 2, 1 @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4-6
cool down
Friday August 7, 2009
10 minute warm-up
5 x 5' with 2:30 min rest
#1. 2' @ 22(+14), 2' @ 24(+12), 1' @ 26(+10)
#2. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#3. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#4. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#5. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
5 x 5' with 2:30 min rest
#1. 2' @ 22(+14), 2' @ 24(+12), 1' @ 26(+10)
#2. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#3. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#4. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#5. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
Wednesday August 5, 2009
10 minute warm-up
Workout: 3 x 9' with 3' rest
#1. 3' @ 22 (+14), 3' @ 24 (+12), 3' @ 26 (+10)
#2. 3' @ 22 (+12), 3' @ 24 (+10), 3' @ 26 (+8)
#3. 3' @ 22 (+12), 3 @ 24 (+10), 3' @ 26 (+8)
Workout: 3 x 9' with 3' rest
#1. 3' @ 22 (+14), 3' @ 24 (+12), 3' @ 26 (+10)
#2. 3' @ 22 (+12), 3' @ 24 (+10), 3' @ 26 (+8)
#3. 3' @ 22 (+12), 3 @ 24 (+10), 3' @ 26 (+8)
Monday August 3, 2009
40'-60' Steady state rowing (65%-75%) effort
stroke ratings: 18, 20, 22, 24, 26
Effort: +23, +21, +19, +17, +15
stroke ratings: 18, 20, 22, 24, 26
Effort: +23, +21, +19, +17, +15
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