Monday, December 21, 2009
Monday December 21, 2009
20 minutes at
4,3,2,1 @ 18, 20, 22, 24
20 minutes at
45 seconds on, 25 seconds OFF
Rate: 26
Pace: 5K pace +2
4,3,2,1 @ 18, 20, 22, 24
20 minutes at
45 seconds on, 25 seconds OFF
Rate: 26
Pace: 5K pace +2
Friday December 18, 2009
2,000 meters
@ 26-27 rate
Pace:+6 over 5K
1,500 meters
rate: 26-27
pace: 1st 500 @ +4, 2nd 500 @ +2, 3rd 500 @ 5K pace
1,000 meters
rate: 26-27
pace: 1st 500 +2, 2nd 500 @ 5K pace
1,000 meters
rate 26-27
pace: 1st 500 @ 5k, 2nd 500 @ -2 (5k)
750 meters
rate 26-27
pace: 250 at +2, 250 @ 5K, 250 -2
500 meters
rate 26-27
pace: 250 @ -2, 250 @ -4
Cool Down
@ 26-27 rate
Pace:+6 over 5K
1,500 meters
rate: 26-27
pace: 1st 500 @ +4, 2nd 500 @ +2, 3rd 500 @ 5K pace
1,000 meters
rate: 26-27
pace: 1st 500 +2, 2nd 500 @ 5K pace
1,000 meters
rate 26-27
pace: 1st 500 @ 5k, 2nd 500 @ -2 (5k)
750 meters
rate 26-27
pace: 250 at +2, 250 @ 5K, 250 -2
500 meters
rate 26-27
pace: 250 @ -2, 250 @ -4
Cool Down
Wednesday, December 16, 2009
Wednesday December 16, 2009
10 minutes: Warm-up skill and drill
15 minutes:
3' ON
1' OFF x 4
pace: 5K
rate 26 1/2
2 min:
paddle
1' 20" ON
40" OFF
pace: 5K -2
x 5
26 1/2
10 strokes ON
5 strokes OFF
x 5
rate 22 - 30 (gradual rate increase as your power gets stronger)
pace 2K pace
15 minutes:
3' ON
1' OFF x 4
pace: 5K
rate 26 1/2
2 min:
paddle
1' 20" ON
40" OFF
pace: 5K -2
x 5
26 1/2
10 strokes ON
5 strokes OFF
x 5
rate 22 - 30 (gradual rate increase as your power gets stronger)
pace 2K pace
Monday December 14, 2009
warm-up 10 minutes
1 x 30 minute (performance piece for amt of meters in 30')
rate: 26-28
pace: as hard as you can maintain for 30' (5K +4)
Try to be as close to your 5K pace as possible (4-6 seconds is about right)
1 x 30 minute (performance piece for amt of meters in 30')
rate: 26-28
pace: as hard as you can maintain for 30' (5K +4)
Try to be as close to your 5K pace as possible (4-6 seconds is about right)
Friday December 11, 2009
2,000 meter warm - up
rate: 26
pace: 5K + 8
1,500 meter
rate: 26
pace: 5K +4
1,000 meter
rate: 26
pace: 5K +2
750 meter
rate:26
pace:5K
500 meter
rate: 26 (1st 500), 28 (2nd 500)
pace 5K, -2
250 meter
rate: 26
pace: 2K
3 x 15 strokes (10 strokes paddle in between)
rate: 30
pace: 2K or better
rate: 26
pace: 5K + 8
1,500 meter
rate: 26
pace: 5K +4
1,000 meter
rate: 26
pace: 5K +2
750 meter
rate:26
pace:5K
500 meter
rate: 26 (1st 500), 28 (2nd 500)
pace 5K, -2
250 meter
rate: 26
pace: 2K
3 x 15 strokes (10 strokes paddle in between)
rate: 30
pace: 2K or better
Wednesday December 9, 2009
2 x 2,500 meters
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
Monday December 7, 2009
40' - 60' steady state
70% effort
4', 3', 2', 1' @ 18, 20, 22, 24 (rate)
70% effort
4', 3', 2', 1' @ 18, 20, 22, 24 (rate)
Wednesday, December 2, 2009
Friday December 4, 2009
2,000 meter warm up (+7)
1,500
26 (+4), 24 (+4), 22(+4)
1,000
26 (+2), 24 (+2)
750
26 (5K), 24 (5K), 22 (5K)
500
26 (-2), 24 (-2)
3 x 15 strokes at 32
FULL POWER
1 min at 5k pace
paddle off
Cool Down
1,500
26 (+4), 24 (+4), 22(+4)
1,000
26 (+2), 24 (+2)
750
26 (5K), 24 (5K), 22 (5K)
500
26 (-2), 24 (-2)
3 x 15 strokes at 32
FULL POWER
1 min at 5k pace
paddle off
Cool Down
Wednesday December 2, 2009
2 x 2,500 meters
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
5 minutes Rest
Rate: 26-28
Pace: 5K or better
5-10 min Steady State cool down
Monday December 2, 2009
40-60 minutes steady state
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
4' @ 20, 3'@ 22, 2' @ 24, 1' @ 26
+21, +19, +17, +15 (over 2k pace)
x 4
cool down
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