Tuesday, October 27, 2009
Friday October 30, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday Oct 28, 2009
Middle distance workout
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
October 26, 2009
Steady state 40'-60' row continuous. Keep it rhythmic and low-intensive. Should be a nice 65%-75% effort.
Friday, October 23, 2009
Friday Oct 23, 2009
Warm-up:10 min of active rowing, steady state and some interval.
2 x 1,000 meters (full race pace and beyond)
rate: 30-32
pace: exceed 2k pace
with 5 minutes rest in between
steady state cool down
2 x 1,000 meters (full race pace and beyond)
rate: 30-32
pace: exceed 2k pace
with 5 minutes rest in between
steady state cool down
Wed Oct 21, 2009
4 x 6 min (2' @ 22, 2' @ 24, 2' @ 26)
3:30 rest
#1: +8, +6, +4 (over 5k pace...The Warm-Up)
#2: +10, +8, +6 (over 2K pace)
#3: +8, +6, +4 (over 2K pace)
#4: +8, +6, +4 (over 2K pace)
Cool Down paddle
Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits
3:30 rest
#1: +8, +6, +4 (over 5k pace...The Warm-Up)
#2: +10, +8, +6 (over 2K pace)
#3: +8, +6, +4 (over 2K pace)
#4: +8, +6, +4 (over 2K pace)
Cool Down paddle
Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits
Monday Oct 19, 2009
Steady State 40 min or more
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 10 ON, 10 OFF @ 5K pace
Cool Down
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 10 ON, 10 OFF @ 5K pace
Cool Down
Friday, October 16, 2009
Friday Oct 16, 2009
warm-up 10 min
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Up and Beyond max
Cool Down
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Up and Beyond max
Cool Down
Wed, Oct 14, 2009
Warm - up 6 min, then
2 x 6' with 2' rest
2'@ 22 (+10 over 5K)
2'@ 24 (+8)
2'@ 26 (+6)
4 x 3' with 1' rest
1'@ 24 (+2 over 5K)
1'@ 26 (5K pace)
1'@ 28 (5K -2)
Cool Down
2 x 6' with 2' rest
2'@ 22 (+10 over 5K)
2'@ 24 (+8)
2'@ 26 (+6)
4 x 3' with 1' rest
1'@ 24 (+2 over 5K)
1'@ 26 (5K pace)
1'@ 28 (5K -2)
Cool Down
Monday Oct 12, 2009
Steady State 40 min or more
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace
Cool Down
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace
Cool Down
Friday Oct 9, 2009
Warm-up 10 minutes
5K performance Piece for those who did not do it on Wednesday.
For those who DID do it on Wed, see below.
5,000 m at 5K pace +4
Cool Down
5K performance Piece for those who did not do it on Wednesday.
For those who DID do it on Wed, see below.
5,000 m at 5K pace +4
Cool Down
Wed Oct 7, 2009
Warm-up 10 minutes
5K performance piece
Keep rate at 27-28 and no lower. Look to get everything out and leave it on the machine!
Cool Down
5K performance piece
Keep rate at 27-28 and no lower. Look to get everything out and leave it on the machine!
Cool Down
Wednesday, October 7, 2009
Monday October 5, 2009
40 min total work
30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.
10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3
cool down 5 min paddle
30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.
10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3
cool down 5 min paddle
Friday, October 2, 2009
Friday Oct 2, 2009
Steady state: 30 minutes
then
:30 ON, :30 OFF (paddle)
rate: 28 - 29
effort: 5K - 3, or 2K +3 (whichever is a faster pace)
Cool down
then
:30 ON, :30 OFF (paddle)
rate: 28 - 29
effort: 5K - 3, or 2K +3 (whichever is a faster pace)
Cool down
Wednesday September 30, 2009
Warm-Up 10 minutes
1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2
1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2
Cool Down
1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2
1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2
Cool Down
Monday Sept 28, 2009
Warm Up 10 minutes
5,000 meters
@ 27 rate
effort: 5K pace +4
Cool Down
5,000 meters
@ 27 rate
effort: 5K pace +4
Cool Down
Friday Sept 25, 2009
Warm up 10 minutes
6 x 1,000
2:30 min rest
Rate: 26
Effort (5K -1)
Cool Down
6 x 1,000
2:30 min rest
Rate: 26
Effort (5K -1)
Cool Down
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