tag:blogger.com,1999:blog-65784388748235715692010-04-28T10:52:48.224-07:00Duncan Kennedy on why rowing can change your life <i>today</i>.Duncannoreply@blogger.comBlogger371125tag:blogger.com,1999:blog-6578438874823571569.post-67118972230131322652010-04-28T10:52:00.001-07:002010-04-28T10:52:48.316-07:00<br /> This blog is now located at http://blog.rowindoors.com/.<br /> You will be automatically redirected in 30 seconds, or you may click <a href='http://blog.rowindoors.com/'>here</a>.<br /><br /> For feed subscribers, please update your feed subscriptions to<br /> http://blog.rowindoors.com/feeds/posts/default.<br /> <div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6711897223013132265?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-78243183511011970162010-04-26T17:17:00.000-07:002010-04-26T17:18:10.784-07:0010 minute warm-up<br /><br />6000 meters<br />build every 1000 so that last 1000 is at 5K pace<br />Stroke rate 24-28 -- try to keep it as low as you can while staying on pace<br /><br />Cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-7824318351101197016?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-25075772106405898752010-04-21T14:08:00.000-07:002010-04-21T14:09:14.332-07:005 minute warm up<br /><br />4 X 6 minute pieces (3 minutes rest)<br />stroke rate 24, 26, 28 (build every 2 minutes)<br /><br />1. 10, 8, 6 seconds above 5K pace (warm-up)<br />2. 10, 8, 6, above 2K<br />3. 10, 8, 6, above 2K<br />4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)<br /><br />5 minute cool down light paddle<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-2507577210640589875?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-69831623027078866222010-04-19T17:41:00.000-07:002010-04-19T17:44:06.314-07:0040 min Steady State row<br /><br />4,3,2,1 @ 18, 20, 22, 24<br /><br />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.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6983162302707886622?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-46820562051425687252010-04-19T17:35:00.000-07:002010-04-19T17:41:31.882-07:00Warm-Up:<br />2,000 meter <br />500 @ 20 (5k +8)<br />500 @ 22 (5k +6)<br />500 @ 24 (5k +4)<br />500 @ 26 (5k +2)<br /><br />2 x 500 (5k pace as your rest)<br />#1 & #2: <br />rate: 24<br />pace: as hard as you can row<br /><br />#3 & #4 (5k pace as your rest)<br />rate: 26<br />pace: as hard as you can row<br /><br />3-5 minute rest<br /><br />#5 & #6<br />rate 28 for #5<br />rate 30 for #6<br />pace: as hard as you can row<br /><br />cool down 5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4682056205142568725?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-88595863111753312032010-04-19T17:33:00.000-07:002010-04-19T17:34:27.925-07:0010 minute warm-up<br /><br />2x2500m<br />5 minutes rest<br />5K pace<br /><br />Cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8859586311175331203?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-62526047072472194522010-04-19T17:31:00.000-07:002010-04-19T17:32:56.065-07:0040 mi steady state<br /><br />4,3,2,1 @ 18, 20, 22, 24 strokes per min<br />Pace: +23, +21, +19, +17<br />x 4<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6252604707247219452?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-85707887331944987142010-04-13T11:02:00.000-07:002010-04-13T11:04:29.485-07:00Warm-Up 5-10 minutes (22-26)<br /><br />Workout:<br />10x 1:20 on, :40 off, rate 26 & 28 <br />1st 4 pieces at 5k pace, last six faster). <br /><br />5x 15 strokes on, 15 off, rates 30-34.<br /><br />Nice cool down and stretch<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8570788733194498714?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-85710161117880209822010-04-13T10:48:00.000-07:002010-04-13T11:01:57.979-07:004,000 meters<br />1st 1,000 (5K +10)<br />2nd 1,000 (5k +8)<br />3rd 1,000 (5k +6)<br />4th 1,000 (5k +4)<br />Rate 26<br /><br />3 min rest<br /><br />2,000<br />1st 1,000 (5k +2)<br />2nd 1,000 (5k pace)<br /><br />2 min rest<br /><br />1,000<br />1st 500 (5k, 5k-2)<br />2nd 500 (5k-2 - -4)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8571016111788020982?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-88398833813043901992010-04-05T15:56:00.000-07:002010-04-05T15:57:27.871-07:00Warm up 5 minutes.<br /><br />30 minute row with rate pyramid.<br /><br />Rate changes every 3 min:<br />18, 20, 22, 24, 26, 28, 28, 26, 24, 22.<br /><br />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.<br /><br />Cool down 5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8839883381304390199?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-30021422436586885022010-04-05T15:55:00.000-07:002010-04-05T15:56:26.269-07:0010 minute warm-up<br /><br />2 minutes on, 2 minutes rest x 6<br /><br />2k pace, rate 26-28<br /><br />Cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3002142243658688502?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-40028969696251117192010-04-01T09:52:00.000-07:002010-04-01T09:55:22.830-07:0010 min warm-up<br /><br />12 minute piece<br />rate: 24<br />pace: 5k +6<br /><br />rest 3 minutes<br /><br />8 minute piece<br />rate: 26<br />pace: 5K +4<br /><br />rest 3 minutes<br /><br />6 minute piece or 3 min at 28 2K +3<br />rate 26<br />pace 5K +2<br /><br />cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4002896969625111719?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-87134706555299251852010-03-30T10:28:00.001-07:002010-03-30T10:30:13.590-07:0040 minutes steady state; The breakdown as follows<br /><br />10 min x 2: 4,3, 2, 1 @18, 20, 22, 24<br /><br />then<br />10 min of 10 strokes ON (5k pace), 10 strokes OFF (easy good paddle)<br /><br />10 minutes: 4,3,2,1 @ 20, 22, 24, 26<br /><br />cool down paddle for 3-5 min<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8713470655529925185?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-56359469963734159742010-03-30T10:26:00.000-07:002010-03-30T10:28:00.643-07:0010m warmup<br /><br />10 x 1min on, 1m off. <br /><br />Starting at 5k pace, moving to 2k pace - last piece at sub 2k pace). <br /><br />10 x 30 on, :30 off pieces at full pressure.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-5635946996373415974?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-38027595110272101672010-03-30T10:25:00.001-07:002010-03-30T10:26:33.967-07:0015m long warmup (last 5m more intense). <br />Main workout: <br />6 x 3min on, 1min off at lower rates (24, last two 26). <br /><br />Start at 5k pace +4, move down to 5k pace-2 for the last two<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3802759511027210167?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-22540671965995636732010-03-22T19:08:00.001-07:002010-03-22T19:08:48.370-07:0040 minute steady state piece:<br />4 x 4, 3, 2, 1 minutes,<br /><br />starting at a 20, moving to a 26.<br /><br />Power 10 every 2 minutes -- stroke rate goes up on these and then back down.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-2254067196599563673?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-22519944463792298442010-03-22T19:07:00.000-07:002010-03-22T19:08:02.336-07:0010 minute warm-up<br /><br />2 minutes on, 2 minutes rest x 6<br /><br />2k pace, rate 26-28<br /><br />Cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-2251994446379229844?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-12510122554453509322010-03-22T19:03:00.000-07:002010-03-22T19:06:48.053-07:00Warm-up:<br />2,000 meters<br />1st 1,000 @ 24 rate 6 over 5K pace<br />2nd 1,000 @ 26 rate 4 over 5K pace<br /><br />5 x 1,000 meters 24/26 rate <br />2 minutes rest<br />1st 500 at 2 over 5K pace<br />2nd 500 at 5K pace<br /><br />cool down 5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-1251012255445350932?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-13020327448781415192010-03-15T16:35:00.000-07:002010-03-15T16:36:27.676-07:00warm-up: 10 minutes<br /><br />24 minute row with increasing stroke rate every 6 minutes<br />rates: 18, 20, 22, 24<br /><br />Focus on good connection at the catch<br /><br />5k+10 pace on average --- don't worry if you are a little above this pace at the lower rates<br /><br />cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-1302032744878141519?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-49471425231730068892010-03-08T15:37:00.001-08:002010-03-08T15:37:47.347-08:00Workout: 6000 meters<br />Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000is at 5K pace.<br /><br />rate: 26-28<br /><br />Cool down 5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4947142523173006889?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-732594563583329842010-03-05T15:04:00.000-08:002010-03-05T15:05:10.480-08:00Warm up 10 min. (Feet out of stretchers drill for 3-4 minutes of the warm up)<br /><br />6 x 500 (All at Full Pressure - approaching 2k pace by the last one)<br />2 minutes rest<br /><br />#1 rate 22<br />#2 rate 24<br />#3 rate 26<br />#4 rate 28<br />#5 rate 30<br />#6 rate 32<br /><br />5 min cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-73259456358332984?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-79965945835702813322010-03-05T09:12:00.000-08:002010-03-05T09:15:13.041-08:0010m warmup<br />3x8min:<br />1st - 2m (18, 5K+10), 2m (20, +8), 2m (22, +6), 2m (24, +4)<br />2nd - 2m (20, +8), 2m (22, +6), 2m (24, +4), 2m (26, +2)<br />3rd - 2m (22, +6), 2m (24, +4), 2m (26, +2), 2m (28, 5k pace)<br /><br />Strong form from the beginning and focus on breathing 1 to 1 ratio. Inhale on the recovery, exhale on the drive. Float up the slide and really load up on the drive with the suspension from the legs and the 'hang' of the upper body.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-7996594583570281332?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-31956590154370789212010-03-04T16:05:00.001-08:002010-03-04T16:05:50.524-08:0040m steady state piece: <br />4x 4, 3, 2, 1 minutes, <br /><br />starting at a 20, moving to a 26.<br /><br />Long and strong, sitting up and working on proper bio-mechanics of the stroke. This is where you make the right changes and adhere to them.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3195659015437078921?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-31374863685388465532010-02-26T14:27:00.000-08:002010-02-26T14:32:55.564-08:0010 min warm-up<br /><br />3x1000m -- 5 minutes rest in between<br />rate: 28-30<br />pace: 1st @ 2k+2, 2nd @ 2k, 3rd @ 2k or better.<br /><br />10 minute cool down<br /><br />Be sure to stretch afterwards. If executed correctly this w/o can really deplete you both muscularly and mentally. Be sure to hydrate!<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3137486368538846553?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-36265825484012764662010-02-24T09:33:00.000-08:002010-02-24T09:37:52.827-08:00Warm up 10 minutes: Skill and Drill<br /><br />3 X 8 minutes<br />2 minutes rest<br /><br />#1. 2', 2', 2', 2' @ 18 (+10), 20 (+8), 22 +6), 24(5K +4)<br />#2. 2', 2', 2', 2' @ 20 (+8), 22 (+6), 24 (+4), 26 (+2)<br />#3. 2', 2', 2', 2' @ 22 (+6), 24, (+4), 26 (+2), 28 (5K pace)<br /><br />Cool Down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3626582548401276466?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0