Wednesday, April 28, 2010
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Monday, April 26, 2010
Monday April 26, 2010
10 minute warm-up
6000 meters
build every 1000 so that last 1000 is at 5K pace
Stroke rate 24-28 -- try to keep it as low as you can while staying on pace
Cool down
6000 meters
build every 1000 so that last 1000 is at 5K pace
Stroke rate 24-28 -- try to keep it as low as you can while staying on pace
Cool down
Wednesday, April 21, 2010
Wednesday April 21, 2010
5 minute warm up
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 minutes)
1. 10, 8, 6 seconds above 5K pace (warm-up)
2. 10, 8, 6, above 2K
3. 10, 8, 6, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 minutes)
1. 10, 8, 6 seconds above 5K pace (warm-up)
2. 10, 8, 6, above 2K
3. 10, 8, 6, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
Monday, April 19, 2010
Monday April 19, 2010
40 min Steady State row
4,3,2,1 @ 18, 20, 22, 24
at the last 10', 9', 8' min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.
4,3,2,1 @ 18, 20, 22, 24
at the last 10', 9', 8' min mark, substitute the 18 stroke rate and +23 for 10 strokes ON 10 strokes OFF at 5K pace, 28 strokes a minute. The back to 18 for last set of steady state.
Friday April 16, 2010
Warm-Up:
2,000 meter
500 @ 20 (5k +8)
500 @ 22 (5k +6)
500 @ 24 (5k +4)
500 @ 26 (5k +2)
2 x 500 (5k pace as your rest)
#1 & #2:
rate: 24
pace: as hard as you can row
#3 & #4 (5k pace as your rest)
rate: 26
pace: as hard as you can row
3-5 minute rest
#5 & #6
rate 28 for #5
rate 30 for #6
pace: as hard as you can row
cool down 5 minutes
2,000 meter
500 @ 20 (5k +8)
500 @ 22 (5k +6)
500 @ 24 (5k +4)
500 @ 26 (5k +2)
2 x 500 (5k pace as your rest)
#1 & #2:
rate: 24
pace: as hard as you can row
#3 & #4 (5k pace as your rest)
rate: 26
pace: as hard as you can row
3-5 minute rest
#5 & #6
rate 28 for #5
rate 30 for #6
pace: as hard as you can row
cool down 5 minutes
Wednesday April 14, 2010
Monday April 12, 2010
40 mi steady state
4,3,2,1 @ 18, 20, 22, 24 strokes per min
Pace: +23, +21, +19, +17
x 4
4,3,2,1 @ 18, 20, 22, 24 strokes per min
Pace: +23, +21, +19, +17
x 4
Tuesday, April 13, 2010
Friday Aril 9, 2010
Warm-Up 5-10 minutes (22-26)
Workout:
10x 1:20 on, :40 off, rate 26 & 28
1st 4 pieces at 5k pace, last six faster).
5x 15 strokes on, 15 off, rates 30-34.
Nice cool down and stretch
Workout:
10x 1:20 on, :40 off, rate 26 & 28
1st 4 pieces at 5k pace, last six faster).
5x 15 strokes on, 15 off, rates 30-34.
Nice cool down and stretch
April 7, 2010
4,000 meters
1st 1,000 (5K +10)
2nd 1,000 (5k +8)
3rd 1,000 (5k +6)
4th 1,000 (5k +4)
Rate 26
3 min rest
2,000
1st 1,000 (5k +2)
2nd 1,000 (5k pace)
2 min rest
1,000
1st 500 (5k, 5k-2)
2nd 500 (5k-2 - -4)
1st 1,000 (5K +10)
2nd 1,000 (5k +8)
3rd 1,000 (5k +6)
4th 1,000 (5k +4)
Rate 26
3 min rest
2,000
1st 1,000 (5k +2)
2nd 1,000 (5k pace)
2 min rest
1,000
1st 500 (5k, 5k-2)
2nd 500 (5k-2 - -4)
Monday, April 5, 2010
Monday April 5, 2010
Warm up 5 minutes.
30 minute row with rate pyramid.
Rate changes every 3 min:
18, 20, 22, 24, 26, 28, 28, 26, 24, 22.
Start out at 5K+16 and build to 5K+8/10 by the top of the pyramid -- then keep that pace even as the rate declines.
Cool down 5 minutes
30 minute row with rate pyramid.
Rate changes every 3 min:
18, 20, 22, 24, 26, 28, 28, 26, 24, 22.
Start out at 5K+16 and build to 5K+8/10 by the top of the pyramid -- then keep that pace even as the rate declines.
Cool down 5 minutes
Friday April 2, 2010
10 minute warm-up
2 minutes on, 2 minutes rest x 6
2k pace, rate 26-28
Cool down
2 minutes on, 2 minutes rest x 6
2k pace, rate 26-28
Cool down
Thursday, April 1, 2010
wednesday March 31, 2010
10 min warm-up
12 minute piece
rate: 24
pace: 5k +6
rest 3 minutes
8 minute piece
rate: 26
pace: 5K +4
rest 3 minutes
6 minute piece or 3 min at 28 2K +3
rate 26
pace 5K +2
cool down
12 minute piece
rate: 24
pace: 5k +6
rest 3 minutes
8 minute piece
rate: 26
pace: 5K +4
rest 3 minutes
6 minute piece or 3 min at 28 2K +3
rate 26
pace 5K +2
cool down
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