tag:blogger.com,1999:blog-65784388748235715692010-02-08T16:44:35.817-08:00Duncan Kennedy on why rowing can change your life <i>today</i>.Duncannoreply@blogger.comBlogger340125tag:blogger.com,1999:blog-6578438874823571569.post-67815313120123851192010-02-08T16:42:00.000-08:002010-02-08T16:44:35.827-08:0020 minutes steady state<br />18, 20, 22, 24<br />20, 22, 24, 26<br /><br />Then<br />15 minutes continuous piece with controlled ratings<br />@22 for 5 minutes (5K+8)<br />@24 for 5 minutes (5K+6)<br />@26 for 5 minutes (5K+4)<br /><br />Cool down 5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6781531312012385119?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-72180999392542143952010-02-08T16:40:00.000-08:002010-02-08T16:41:59.963-08:0010 minute warm-up<br /><br />1 min on, 1 min off x 12<br />2K split or better<br />rate 27-29 for the first five and then building to 31-32 for the remainder<br /><br />6 minute cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-7218099939254214395?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-32415304295662932852010-02-03T16:04:00.000-08:002010-02-03T16:07:09.405-08:00a long 15 minute warm-up 5, 4, 3, 2, 1, going from an 18 to a 26 and increasing the intensity throughout.<br /><br />5X 3min On, 1m paddle at a 24, changing paces each minute (1m @ 5K+6, 1m @ 5K+4, 1m @ 5K+2). <br /><br /><br />Work on accelerating more power at the "catch" position as well slowing into the front stops more methodically as the power goes up and the rate stays consistent.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3241530429566293285?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-10810569427447614232010-02-02T14:54:00.002-08:002010-02-02T14:58:36.545-08:007,000 meter row with 2 second faster per 1,000 meter throughout the piece.<br /><br />Begin 1st 1,000 at<br />22 strokes a minute 5K +16<br /><br />every 1K, go faster by 2 seconds. Keep rate as low as you can until you feel the need to bring it up.<br /><br />Last 1,000 meter should be at <br />26 strokes a minute 5K +4<br /><br />paddle 2 minutes<br /><br />(5) 10 stroke pieces at 28 (Full Pressure) with 10 paddle in between<br /><br />cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-1081056942744761423?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-65020110647417731182010-02-02T14:54:00.001-08:002010-02-02T14:54:44.800-08:0010 min warmup<br />1:20 on, :40 off<br />5K pace<br />X10<br /><br />3 X 15 strokes on, 25 off (5 to build), rates 30-34, full pressure.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6502011064741773118?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-7748657470588878012010-01-27T16:36:00.000-08:002010-01-27T16:37:32.169-08:0015 min warm up steady state<br /><br />8 x 3min.<br />1 min. rest<br /><br />pace: 5K+2 or better<br /><br />rates: 1st 4 @ 26, then 28, 28, 29, 30.<br /><br />Cool Down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-774865747058887801?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-67645141769273270762010-01-27T16:34:00.000-08:002010-01-27T16:36:26.355-08:0020 minute Steady State<br />4, 3, 2, 1 @ 18, 20, 22, 24<br />x 2<br /><br /><br />20 Minutes of...<br />20 Strokes ON<br />10 strokes OFF<br />22, 24, 26 @ 5K, 5K-2, 5K -4 Pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6764514176927327076?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-17596446102840365542010-01-27T16:32:00.000-08:002010-01-27T16:34:15.618-08:00Warm-Up 10 minutes<br /><br />5 x 3 min On<br />1 min OFF<br />at 5K Pace<br />26 Rate<br /><br />10 x 1:20 ON<br />:40 sec OFF<br />at 5K -3 Pace<br />28 Rate<br /><br />Cool Down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-1759644610284036554?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-4049978182588692302010-01-22T16:12:00.000-08:002010-01-27T16:42:26.518-08:0010 min warm up<br /><br />4 X 6 minute pieces (3 minutes rest)<br /> stroke rate 24, 26, 28 (build every 2 min)<br /><br />1. 10, 8, 6 seconds above 5K (warm-up)<br />2. 8, 6, 4, above 2K<br />3. 8, 6, 4, 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/6578438874823571569-404997818258869230?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-38226969721634942932010-01-22T16:11:00.000-08:002010-01-22T16:12:04.496-08:0040'-60' Steady state<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-3822696972163494293?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-59660823609672566402010-01-12T22:41:00.000-08:002010-01-12T22:44:38.723-08:00Warm-Up 10 min<br /><br />1:20 ON, :40 sec OFF<br />x 10<br />Pace 5K pace @ 26 rate<br /><br />15 strokes ON, 20 strokes OFF<br />x 5<br />rate 30-34 gradual build up to maximum power (that you could not hold for a minute)<br />This must be absolutely unsustainable. (looking to really max out heart rate and muscles).<br /><br />cool down for 3-5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-5966082360967256640?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-4683387391682261672010-01-12T22:37:00.002-08:002010-01-12T22:41:13.748-08:00warm up 10 min<br /><br />6,000 meter<br /><br />pace: <br />1st 2,000 @ 5K +6<br />2nd 2,000 @ 5K +4<br />3rd 1,000 @ 5K +2<br />last 1,000 @ 5K <br /><br />Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-468338739168226167?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-61524756640332479612010-01-12T22:37:00.001-08:002010-01-12T22:37:30.349-08:0040' Steady State Row<br /><br />4', 3', 2, 1' @ 18, 20, 22, 24<br />x 4<br /><br />Keep your effort around 75%<br /><br />Keep Long and Strong, Quick and Spry<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6152475664033247961?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-85217628806667809112010-01-08T09:38:00.000-08:002010-01-08T09:40:14.101-08:00Warm-up: 10 min steady state with 3 10 stroke kickers to get heart rate and power up.<br /><br />1:20 ON :40 secs off<br />x 5 @ 5K pace (-2)<br />Rate: 27<br /><br />:40 ON, :20 Off<br />x 10 @ just over 2K pace<br />Rate 29-30<br /><br />5 min Cool Down steady state<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8521762880666780911?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-43260936846686131582010-01-08T09:35:00.000-08:002010-01-08T09:38:50.308-08:0015 minute warm up<br />5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26<br /><br />3' ON, 1' OFF<br />x 5<br />rate 24<br />increase pressure every minute and drop your split by 2 seconds<br />e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2<br /><br />5 minute Cool down steady state row<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4326093684668613158?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-51451737208776704522010-01-08T09:33:00.000-08:002010-01-08T09:34:55.657-08:0040' Steady State Row<br /><br />4', 3', 2, 1' @ 18, 20, 22, 24<br />x 4<br /><br />Keep your effort around 75%<br /><br />Keep Long and Strong, Quick and Spry<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-5145173720877670452?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-77636140156652315302009-12-21T10:59:00.001-08:002009-12-21T11:01:18.231-08:0020 minutes at<br />4,3,2,1 @ 18, 20, 22, 24<br /><br />20 minutes at <br />45 seconds on, 25 seconds OFF<br />Rate: 26<br />Pace: 5K pace +2<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-7763614015665231530?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-56614075698781589992009-12-21T10:41:00.001-08:002009-12-21T10:58:54.775-08:002,000 meters<br />@ 26-27 rate<br />Pace:+6 over 5K<br /><br />1,500 meters<br />rate: 26-27<br />pace: 1st 500 @ +4, 2nd 500 @ +2, 3rd 500 @ 5K pace<br /><br />1,000 meters<br />rate: 26-27<br />pace: 1st 500 +2, 2nd 500 @ 5K pace<br /><br />1,000 meters<br />rate 26-27<br />pace: 1st 500 @ 5k, 2nd 500 @ -2 (5k)<br /><br />750 meters<br />rate 26-27<br />pace: 250 at +2, 250 @ 5K, 250 -2<br /><br />500 meters<br />rate 26-27<br />pace: 250 @ -2, 250 @ -4<br /><br />Cool Down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-5661407569878158999?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-27547255832534095592009-12-16T10:55:00.000-08:002009-12-16T11:04:53.492-08:0010 minutes: Warm-up skill and drill<br /><br />15 minutes: <br />3' ON<br />1' OFF x 4<br />pace: 5K<br />rate 26 1/2<br /><br />2 min:<br />paddle<br /><br />1' 20" ON<br />40" OFF<br />pace: 5K -2<br />x 5<br />26 1/2<br /><br />10 strokes ON<br />5 strokes OFF<br />x 5<br />rate 22 - 30 (gradual rate increase as your power gets stronger)<br />pace 2K pace<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-2754725583253409559?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-46332101703028808302009-12-16T10:50:00.000-08:002009-12-16T10:53:16.050-08:00warm-up 10 minutes<br /><br />1 x 30 minute (performance piece for amt of meters in 30')<br />rate: 26-28<br />pace: as hard as you can maintain for 30' (5K +4)<br /><br />Try to be as close to your 5K pace as possible (4-6 seconds is about right)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4633210170302880830?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-63402873341553988832009-12-16T10:49:00.000-08:002009-12-16T10:50:14.213-08:002,000 meter warm - up<br />rate: 26<br />pace: 5K + 8<br /><br />1,500 meter<br />rate: 26<br />pace: 5K +4<br /><br />1,000 meter<br />rate: 26<br />pace: 5K +2<br /><br />750 meter<br />rate:26<br />pace:5K <br /><br />500 meter<br />rate: 26 (1st 500), 28 (2nd 500)<br />pace 5K, -2<br /><br />250 meter<br />rate: 26<br />pace: 2K<br /><br /><br />3 x 15 strokes (10 strokes paddle in between)<br />rate: 30<br />pace: 2K or better<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6340287334155398883?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-75238954569240758622009-12-16T10:43:00.000-08:002009-12-16T10:54:58.919-08:002 x 2,500 meters<br />5 minutes Rest<br />Rate: 26-28<br />Pace: 5K or better<br /><br />5-10 min Steady State cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-7523895456924075862?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-13214325818045968772009-12-16T10:41:00.000-08:002009-12-16T10:55:20.131-08:0040' - 60' steady state<br />70% effort<br /><br />4', 3', 2', 1' @ 18, 20, 22, 24 (rate)<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-1321432581804596877?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-49299137938477787142009-12-02T11:06:00.000-08:002009-12-02T14:00:45.845-08:002,000 meter warm up (+7)<br /><br />1,500 <br />26 (+4), 24 (+4), 22(+4)<br /><br />1,000 <br />26 (+2), 24 (+2)<br /><br />750<br />26 (5K), 24 (5K), 22 (5K)<br /><br />500<br />26 (-2), 24 (-2)<br /><br />3 x 15 strokes at 32<br />FULL POWER<br /><br />1 min at 5k pace<br />paddle off<br /><br />Cool Down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4929913793847778714?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-87417281167143613472009-12-02T11:02:00.000-08:002009-12-02T11:04:33.473-08:002 x 2,500 meters<br />5 minutes Rest<br />Rate: 26-28<br />Pace: 5K or better<br /><br />5-10 min Steady State cool down<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-8741728116714361347?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0