tag:blogger.com,1999:blog-65784388748235715692010-03-08T15:37:47.339-08:00Duncan Kennedy on why rowing can change your life <i>today</i>.Duncannoreply@blogger.comBlogger352125tag: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.com0tag:blogger.com,1999:blog-6578438874823571569.post-25820863219934288202010-02-24T09:32:00.000-08:002010-02-24T09:33:44.833-08:0040m 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/6578438874823571569-2582086321993428820?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-78398798348328030682010-02-24T09:31:00.000-08:002010-02-24T09:32:13.895-08:0010m warmup<br />10x 1m on, 1m off, <br />start at 2k+5 for the first, move through to 2k pace at the end. <br /><br />Then<br />5x :30 on, :30 off <br /><br />Cool Down 3-5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-7839879834832803068?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-12772994337266978432010-02-17T22:17:00.001-08:002010-02-17T22:17:30.678-08:0010 min warm-up<br /><br />2x2500m @ 5K pace or better<br />5 min. rest<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/6578438874823571569-1277299433726697843?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-47235745496317377602010-02-17T22:15:00.000-08:002010-02-17T22:16:42.172-08:007,500 meters<br /><br />Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000 is at 5K pace.<br />Keep rate as low as you can handle<br /><br />Cool Down 5 minutes<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-4723574549631737760?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-63569438352152329862010-02-17T22:13:00.000-08:002010-02-17T22:14:52.963-08:00Warm up 10 minutes<br /><br />1 min On, 1 min OFF<br />x 10<br />rate 26-28<br />Full Pressure<br /><br />10 x :30 On, :30 Off<br />rate 30-32<br />Full Pressure<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-6356943835215232986?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag:blogger.com,1999:blog-6578438874823571569.post-26354269664475673072010-02-17T22:11:00.000-08:002010-02-17T22:13:33.028-08:00warm up 10 minutes<br /><br />4 x 6 minutes (2 min@ (+10), 2 min (+8), 2 min (+6 over 2K pace)<br /><br />Rate: 24, 26, 28<div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/6578438874823571569-2635426966447567307?l=www.rowindoors.com%2Fblog%2Findex.htm' alt='' /></div>Duncannoreply@blogger.com0tag: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.com0