Monday, February 8, 2010
Monday February 8, 2010
20 minutes steady state
18, 20, 22, 24
20, 22, 24, 26
Then
15 minutes continuous piece with controlled ratings
@22 for 5 minutes (5K+8)
@24 for 5 minutes (5K+6)
@26 for 5 minutes (5K+4)
Cool down 5 minutes
18, 20, 22, 24
20, 22, 24, 26
Then
15 minutes continuous piece with controlled ratings
@22 for 5 minutes (5K+8)
@24 for 5 minutes (5K+6)
@26 for 5 minutes (5K+4)
Cool down 5 minutes
Friday February 5, 2010
10 minute warm-up
1 min on, 1 min off x 12
2K split or better
rate 27-29 for the first five and then building to 31-32 for the remainder
6 minute cool down
1 min on, 1 min off x 12
2K split or better
rate 27-29 for the first five and then building to 31-32 for the remainder
6 minute cool down
Wednesday, February 3, 2010
Wednesday Feb 3, 2010
a long 15 minute warm-up 5, 4, 3, 2, 1, going from an 18 to a 26 and increasing the intensity throughout.
5X 3min On, 1m paddle at a 24, changing paces each minute (1m @ 5K+6, 1m @ 5K+4, 1m @ 5K+2).
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.
5X 3min On, 1m paddle at a 24, changing paces each minute (1m @ 5K+6, 1m @ 5K+4, 1m @ 5K+2).
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.
Tuesday, February 2, 2010
Monday Feb 1, 2010
7,000 meter row with 2 second faster per 1,000 meter throughout the piece.
Begin 1st 1,000 at
22 strokes a minute 5K +16
every 1K, go faster by 2 seconds. Keep rate as low as you can until you feel the need to bring it up.
Last 1,000 meter should be at
26 strokes a minute 5K +4
paddle 2 minutes
(5) 10 stroke pieces at 28 (Full Pressure) with 10 paddle in between
cool down
Begin 1st 1,000 at
22 strokes a minute 5K +16
every 1K, go faster by 2 seconds. Keep rate as low as you can until you feel the need to bring it up.
Last 1,000 meter should be at
26 strokes a minute 5K +4
paddle 2 minutes
(5) 10 stroke pieces at 28 (Full Pressure) with 10 paddle in between
cool down
Friday January 29, 2010
10 min warmup
1:20 on, :40 off
5K pace
X10
3 X 15 strokes on, 25 off (5 to build), rates 30-34, full pressure.
1:20 on, :40 off
5K pace
X10
3 X 15 strokes on, 25 off (5 to build), rates 30-34, full pressure.
Wednesday, January 27, 2010
Wednesday January 27, 2010
15 min warm up steady state
8 x 3min.
1 min. rest
pace: 5K+2 or better
rates: 1st 4 @ 26, then 28, 28, 29, 30.
Cool Down
8 x 3min.
1 min. rest
pace: 5K+2 or better
rates: 1st 4 @ 26, then 28, 28, 29, 30.
Cool Down
Monday January 25, 2010
20 minute Steady State
4, 3, 2, 1 @ 18, 20, 22, 24
x 2
20 Minutes of...
20 Strokes ON
10 strokes OFF
22, 24, 26 @ 5K, 5K-2, 5K -4 Pace
4, 3, 2, 1 @ 18, 20, 22, 24
x 2
20 Minutes of...
20 Strokes ON
10 strokes OFF
22, 24, 26 @ 5K, 5K-2, 5K -4 Pace
Friday January 22, 2010
Warm-Up 10 minutes
5 x 3 min On
1 min OFF
at 5K Pace
26 Rate
10 x 1:20 ON
:40 sec OFF
at 5K -3 Pace
28 Rate
Cool Down
5 x 3 min On
1 min OFF
at 5K Pace
26 Rate
10 x 1:20 ON
:40 sec OFF
at 5K -3 Pace
28 Rate
Cool Down
Friday, January 22, 2010
Wednesday January 20, 2010
10 min warm up
4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, 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 min)
1. 10, 8, 6 seconds above 5K (warm-up)
2. 8, 6, 4, above 2K
3. 8, 6, 4, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)
5 minute cool down light paddle
Monday Jan 18, 2010
40'-60' Steady state
Tuesday, January 12, 2010
Friday January 15, 2010
Warm-Up 10 min
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
1:20 ON, :40 sec OFF
x 10
Pace 5K pace @ 26 rate
15 strokes ON, 20 strokes OFF
x 5
rate 30-34 gradual build up to maximum power (that you could not hold for a minute)
This must be absolutely unsustainable. (looking to really max out heart rate and muscles).
cool down for 3-5 minutes
Wednesday January 13, 2010
warm up 10 min
6,000 meter
pace:
1st 2,000 @ 5K +6
2nd 2,000 @ 5K +4
3rd 1,000 @ 5K +2
last 1,000 @ 5K
Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.
6,000 meter
pace:
1st 2,000 @ 5K +6
2nd 2,000 @ 5K +4
3rd 1,000 @ 5K +2
last 1,000 @ 5K
Keep rate at a level where you can hold the pace. No higher than 28, no lower than 22.
Monday January 11, 2010
40' Steady State Row
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
Friday, January 8, 2010
Friday January 8, 2010
Warm-up: 10 min steady state with 3 10 stroke kickers to get heart rate and power up.
1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27
:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30
5 min Cool Down steady state
1:20 ON :40 secs off
x 5 @ 5K pace (-2)
Rate: 27
:40 ON, :20 Off
x 10 @ just over 2K pace
Rate 29-30
5 min Cool Down steady state
Wednesday January 6, 2010
15 minute warm up
5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26
3' ON, 1' OFF
x 5
rate 24
increase pressure every minute and drop your split by 2 seconds
e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2
5 minute Cool down steady state row
5', 4', 3', 2, 1' @ 18, 20, 22, 24, 26
3' ON, 1' OFF
x 5
rate 24
increase pressure every minute and drop your split by 2 seconds
e.g. 1' @ 5k +6, 1' @ 5k +4, 1' @ 5k +2
5 minute Cool down steady state row
Monday January 4, 2010
40' Steady State Row
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
4', 3', 2, 1' @ 18, 20, 22, 24
x 4
Keep your effort around 75%
Keep Long and Strong, Quick and Spry
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
Wednesday, November 18, 2009
Friday November 20, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday November 18, 2009
Warm-Up 5 minutes
2 x 2,500 meters
3 minutes rest
Rate: 26-28
Pace: 5K +4
2 x 1,000 meters
1:30 min rest
5K Pace
Cool Down
2 x 2,500 meters
3 minutes rest
Rate: 26-28
Pace: 5K +4
2 x 1,000 meters
1:30 min rest
5K Pace
Cool Down
Monday November 16, 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
Tuesday, November 10, 2009
Friday November 12, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
10 x 45 seconds ON, 30 seconds off (2K +3)
27 1/2 stroke rate
Cool Down row
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
10 x 45 seconds ON, 30 seconds off (2K +3)
27 1/2 stroke rate
Cool Down row
Wednesday November 11, 2009
7,500 meters of alternating rowing firm and steady state
Set meter to 7,500 meters
warm-up first 1,000 at 24 (+8, +10 over 5K)
then alternate 250 ON at 5k pace (stroke 26-28), then to 250 at firm steady state (22 stroke rate +8-+10 over 5K)
if there is time take 3 x 15 strokes at 2K -3 at or around 30 strokes/min with 10 strokes paddle in between.
then paddle down
Set meter to 7,500 meters
warm-up first 1,000 at 24 (+8, +10 over 5K)
then alternate 250 ON at 5k pace (stroke 26-28), then to 250 at firm steady state (22 stroke rate +8-+10 over 5K)
if there is time take 3 x 15 strokes at 2K -3 at or around 30 strokes/min with 10 strokes paddle in between.
then paddle down
Monday November 9, 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
Wednesday, November 4, 2009
Friday Nov 6, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday November 4, 2009
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
Monday November 2, 2009
40 - 60 min steady state
+splits all off 5K pace
10 min - 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min - 1 min ON, 1 min OFF at 5k pace
10 min - 4, 3, 2, 1 @ 20, 22, 24, 26
10 min - 1 min ON, 1 min OFF at 5k pace
Cool down
+splits all off 5K pace
10 min - 4, 3, 2, 1 @ 20 (+16), 22 (+14), 24 (+12), 26 (+10)
10 min - 1 min ON, 1 min OFF at 5k pace
10 min - 4, 3, 2, 1 @ 20, 22, 24, 26
10 min - 1 min ON, 1 min OFF at 5k pace
Cool down
Tuesday, October 27, 2009
Friday October 30, 2009
2,500 meter warm up
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
1,000 @ 24 (5k +7)
1,000 @ 26 (5k +4)
500 @ 28 (5K -2)
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Wednesday Oct 28, 2009
Middle distance workout
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
3,000 meter warm up
1st 1,000: 24 rate (Pace: 5K +7)
2nd 1,000: 26 rate (5K +4)
3rd 1,000: 26 rate (5K +2)
Rest: 2-3 minutes
4 x 4' at 26-27 strk rate (5K pace)
1:30 rest
5 minute steady state cool down
October 26, 2009
Steady state 40'-60' row continuous. Keep it rhythmic and low-intensive. Should be a nice 65%-75% effort.
Friday, October 23, 2009
Friday Oct 23, 2009
Warm-up:10 min of active rowing, steady state and some interval.
2 x 1,000 meters (full race pace and beyond)
rate: 30-32
pace: exceed 2k pace
with 5 minutes rest in between
steady state cool down
2 x 1,000 meters (full race pace and beyond)
rate: 30-32
pace: exceed 2k pace
with 5 minutes rest in between
steady state cool down
Wed Oct 21, 2009
4 x 6 min (2' @ 22, 2' @ 24, 2' @ 26)
3:30 rest
#1: +8, +6, +4 (over 5k pace...The Warm-Up)
#2: +10, +8, +6 (over 2K pace)
#3: +8, +6, +4 (over 2K pace)
#4: +8, +6, +4 (over 2K pace)
Cool Down paddle
Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits
3:30 rest
#1: +8, +6, +4 (over 5k pace...The Warm-Up)
#2: +10, +8, +6 (over 2K pace)
#3: +8, +6, +4 (over 2K pace)
#4: +8, +6, +4 (over 2K pace)
Cool Down paddle
Execute these as consistent as possible. Not a lot of work, but very effective if you stay on your splits
Monday Oct 19, 2009
Steady State 40 min or more
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 10 ON, 10 OFF @ 5K pace
Cool Down
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 10 ON, 10 OFF @ 5K pace
Cool Down
Friday, October 16, 2009
Friday Oct 16, 2009
warm-up 10 min
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Up and Beyond max
Cool Down
5 x 1:20 ON, :40 OFF at 5K pace (26-28 strk)
5 x 1' On, 1' OFF at 2K pace (30 strk rate)
8 x 20" ON, 10" OFF (34+ rate)
Up and Beyond max
Cool Down
Wed, Oct 14, 2009
Warm - up 6 min, then
2 x 6' with 2' rest
2'@ 22 (+10 over 5K)
2'@ 24 (+8)
2'@ 26 (+6)
4 x 3' with 1' rest
1'@ 24 (+2 over 5K)
1'@ 26 (5K pace)
1'@ 28 (5K -2)
Cool Down
2 x 6' with 2' rest
2'@ 22 (+10 over 5K)
2'@ 24 (+8)
2'@ 26 (+6)
4 x 3' with 1' rest
1'@ 24 (+2 over 5K)
1'@ 26 (5K pace)
1'@ 28 (5K -2)
Cool Down
Monday Oct 12, 2009
Steady State 40 min or more
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace
Cool Down
10min: 4', 3', 2', 1' @ 18, 20, 22, 24
10min: 10 ON, 10 OFF @ 5K pace
10min: 4', 3', 2', 1' @ 20, 22, 24, 26
10min: 20 ON, 10 OFF @ 5K pace
Cool Down
Friday Oct 9, 2009
Warm-up 10 minutes
5K performance Piece for those who did not do it on Wednesday.
For those who DID do it on Wed, see below.
5,000 m at 5K pace +4
Cool Down
5K performance Piece for those who did not do it on Wednesday.
For those who DID do it on Wed, see below.
5,000 m at 5K pace +4
Cool Down
Wed Oct 7, 2009
Warm-up 10 minutes
5K performance piece
Keep rate at 27-28 and no lower. Look to get everything out and leave it on the machine!
Cool Down
5K performance piece
Keep rate at 27-28 and no lower. Look to get everything out and leave it on the machine!
Cool Down
Wednesday, October 7, 2009
Monday October 5, 2009
40 min total work
30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.
10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3
cool down 5 min paddle
30 min steady state with 10 stroke kickers at 28 (5K pace) 1 x during the 1st 4 min cycle at 18 for a total of 3 high tens.
10 min: 10 strokes ON, 10 strokes OFF (paddle)
effort 2K +3
cool down 5 min paddle
Friday, October 2, 2009
Friday Oct 2, 2009
Steady state: 30 minutes
then
:30 ON, :30 OFF (paddle)
rate: 28 - 29
effort: 5K - 3, or 2K +3 (whichever is a faster pace)
Cool down
then
:30 ON, :30 OFF (paddle)
rate: 28 - 29
effort: 5K - 3, or 2K +3 (whichever is a faster pace)
Cool down
Wednesday September 30, 2009
Warm-Up 10 minutes
1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2
1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2
Cool Down
1:20 ON, :40 seconds OFF (paddle) X 5
Effort: 5K pace -3, or 2K pace +3
rate: 27 1/2
1:30 ON, :30 sec Off (paddle) X 6
Effort: 5K pace
rate: 27 1/2
Cool Down
Monday Sept 28, 2009
Warm Up 10 minutes
5,000 meters
@ 27 rate
effort: 5K pace +4
Cool Down
5,000 meters
@ 27 rate
effort: 5K pace +4
Cool Down
Friday Sept 25, 2009
Warm up 10 minutes
6 x 1,000
2:30 min rest
Rate: 26
Effort (5K -1)
Cool Down
6 x 1,000
2:30 min rest
Rate: 26
Effort (5K -1)
Cool Down
Monday, September 21, 2009
Wednesday Sept 23, 2009
3 x 2,500 meters
2:30 seconds rest
#1. 2,500 at 26 rate
effort: 5k pace +8
#2. 2,500 at 26 rate
effort: 5k pace +5
#3. 2,500 at 26 rate
effort: 5k pace +3
cool down
2:30 seconds rest
#1. 2,500 at 26 rate
effort: 5k pace +8
#2. 2,500 at 26 rate
effort: 5k pace +5
#3. 2,500 at 26 rate
effort: 5k pace +3
cool down
Monday Sept 21, 2009
Long and strong steady state workout
40' in class
60' if you have the time (outside of class)
Min: 4', 3', 2', 1'@
Rate: 20, 22, 24, 26
Effort: +21, +19, +17, +15
40' in class
60' if you have the time (outside of class)
Min: 4', 3', 2', 1'@
Rate: 20, 22, 24, 26
Effort: +21, +19, +17, +15
Friday, September 18, 2009
Sept 18, 2009
10 min aggressive warm-up
(All efforts over 2k pace)
3'@26 (+6)
1' rest
2'@28 (+4)
1' rest
1'@30 (+2)
x 3
Cool down paddle
(All efforts over 2k pace)
3'@26 (+6)
1' rest
2'@28 (+4)
1' rest
1'@30 (+2)
x 3
Cool down paddle
Wed Sept 16, 2009
steady state for 20' @ 18, 20, 22, 24
then
1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10
Cool Down
then
1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10
Cool Down
Monday Sept 14, 2009
Thursday, September 10, 2009
Friday September 11, 2009
5 minute warm-up
5 x 2 min ON, 1 min OFF
rate 26
effort: 5K pace
3 minutes paddle
10 x 1 min ON, 1 min OFF
rate 28
effort 2K +3
Cool Down
5 x 2 min ON, 1 min OFF
rate 26
effort: 5K pace
3 minutes paddle
10 x 1 min ON, 1 min OFF
rate 28
effort 2K +3
Cool Down
Wednesday September 9, 2009
10 minute warm up at 22-24 (75%)
3 10's at 26, 28, 30 at full pressure
1 x 12' @ 26 rate
effort: 5k pace +2
5 minute rest
1 x 8' @ 26
effort: 5K pace
Cool Down
3 10's at 26, 28, 30 at full pressure
1 x 12' @ 26 rate
effort: 5k pace +2
5 minute rest
1 x 8' @ 26
effort: 5K pace
Cool Down
Thursday, August 20, 2009
Friday August 21, 2009
Power strokes On,
10 (32), 20 (30), 30 (28), 40 (26), 50 (24), 40 (26), 30 (28), 20 (30), 10 (32)
20 strokes off
x 3
with 3 minutes rest between cycles
cool down
10 (32), 20 (30), 30 (28), 40 (26), 50 (24), 40 (26), 30 (28), 20 (30), 10 (32)
20 strokes off
x 3
with 3 minutes rest between cycles
cool down
Wednesday August 19, 2009
middle distance interval training
5 x 6 min
2 min rest
2'@20 (+14), 2'@22(+12), 2'@24(+10)
On #3 change the effort to 2 seconds faster (+12, +10, +8)
On #5 change the rate to 22 (+12), 24 (+10), 26 (+6)
5 x 6 min
2 min rest
2'@20 (+14), 2'@22(+12), 2'@24(+10)
On #3 change the effort to 2 seconds faster (+12, +10, +8)
On #5 change the rate to 22 (+12), 24 (+10), 26 (+6)
Monday August 17, 2009
steady state row 40'-60' continueas
today we will do a cycle of
1' @ 18, 1'@20, 1' @ 22 1' @ 24
1' pause drill
x 8
cool down
today we will do a cycle of
1' @ 18, 1'@20, 1' @ 22 1' @ 24
1' pause drill
x 8
cool down
Friday, August 14, 2009
Friday August 14, 2009
Warm-up 10 minutes
1 min ON, 1 min OFF x 15 (30 min total)
Effort: 2K pace +3-+4
Stay strong and consistent.
take shoes out of straps for middle 5 pieces and concentraate on accelerating through to the sternum. Keep upper body supported at the finish.
paddle down afterward for 5 minutes.
1 min ON, 1 min OFF x 15 (30 min total)
Effort: 2K pace +3-+4
Stay strong and consistent.
take shoes out of straps for middle 5 pieces and concentraate on accelerating through to the sternum. Keep upper body supported at the finish.
paddle down afterward for 5 minutes.
Wednesday August 12, 2009
warm-up 10 minutes
5 x 5 minutes On
2:30 min OFF (Paddle)
2min @22 (+12), 2min @24 (+10), 1 min @26 (+8)
Cool down
5 x 5 minutes On
2:30 min OFF (Paddle)
2min @22 (+12), 2min @24 (+10), 1 min @26 (+8)
Cool down
Monday, August 10, 2009
Monday August 10, 2009
Steady State Row with 10 stroke explosiveness
40'-60' min
4,3, 2, 1 @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4-6
cool down
40'-60' min
4,3, 2, 1 @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4-6
cool down
Friday August 7, 2009
10 minute warm-up
5 x 5' with 2:30 min rest
#1. 2' @ 22(+14), 2' @ 24(+12), 1' @ 26(+10)
#2. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#3. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#4. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#5. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
5 x 5' with 2:30 min rest
#1. 2' @ 22(+14), 2' @ 24(+12), 1' @ 26(+10)
#2. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#3. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#4. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
#5. 2' @ 22(+12), 2' @ 24(+10), 1' @ 26(+8)
Wednesday August 5, 2009
10 minute warm-up
Workout: 3 x 9' with 3' rest
#1. 3' @ 22 (+14), 3' @ 24 (+12), 3' @ 26 (+10)
#2. 3' @ 22 (+12), 3' @ 24 (+10), 3' @ 26 (+8)
#3. 3' @ 22 (+12), 3 @ 24 (+10), 3' @ 26 (+8)
Workout: 3 x 9' with 3' rest
#1. 3' @ 22 (+14), 3' @ 24 (+12), 3' @ 26 (+10)
#2. 3' @ 22 (+12), 3' @ 24 (+10), 3' @ 26 (+8)
#3. 3' @ 22 (+12), 3 @ 24 (+10), 3' @ 26 (+8)
Monday August 3, 2009
40'-60' Steady state rowing (65%-75%) effort
stroke ratings: 18, 20, 22, 24, 26
Effort: +23, +21, +19, +17, +15
stroke ratings: 18, 20, 22, 24, 26
Effort: +23, +21, +19, +17, +15
Monday, June 29, 2009
Wednesday, July 1, 2009
Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaining same stroke rhythm.
4 x 8 min ON/ 2 1/2 min OFF Interval.
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
2 1/2 min paddle
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
4 x 8 min ON/ 2 1/2 min OFF Interval.
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
2 1/2 min paddle
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
Monday June 29, 2009
Steady State Day
40' - 60' minutes of steady rowing
4', 3', 2', 1' @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4
40' - 60' minutes of steady rowing
4', 3', 2', 1' @ 18 (+23), 20(+21), 22(+19), 24(+17)
x 4
Friday June 26, 2009
10 minute warm up. 4', 3', 2', 1' @ 20, 22, 24, 26
300 Hard Strokes (20 ON, 20 OFF)
20 FULL PRESSURE strokes, 20 strokes OFF (paddle)
18, 20, 22, 24, 26
2 minutes rest
20, 22, 24, 26, 28
2 minutes rest
22, 24, 26, 28, 30
300 Hard Strokes (20 ON, 20 OFF)
20 FULL PRESSURE strokes, 20 strokes OFF (paddle)
18, 20, 22, 24, 26
2 minutes rest
20, 22, 24, 26, 28
2 minutes rest
22, 24, 26, 28, 30
Wednesday, June 24, 2009
Wednesday June 24, 2009
Mid distance AT strength workout. Controlled rates while improving on velocity of power over each 2 min interval. Stay steady and powerful. Working on consistency of power output while maintaing same stroke rhythm.
4 x 8 minutes with 2 1/2 min rest
Effort level: (+ 500 split over best 2K pace)
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
4 x 8 minutes with 2 1/2 min rest
Effort level: (+ 500 split over best 2K pace)
8 minutes @ 18
2 min @ +21, 2 min @ +19, 2 min @ +17, 2 min @ +15
2 1/2 minutes paddle
8 minutes @ 20
2 min @ +19, 2 min @ +17, 2 min @ +15, 2 min @ +13
2 1/2 minute paddle
8 minutes @ 22
2 min @ +17, 2 min @ +15, 2 min @ +13, 2 min @ +12
8 minutes @ 24
2 min @ +15, 2 min @ +13, 2 min @ +11, 2 min @ +9
Monday June 22, 2009
40-60 min Steady State (65%-75% effort) low intensity row.
Rates/Effort:4min@ 18 (+23),3 min@ 20 (+21),2min@ 22 (+19),1min@ 24 (+17)
x 4
Rates/Effort:4min@ 18 (+23),3 min@ 20 (+21),2min@ 22 (+19),1min@ 24 (+17)
x 4
Friday, June 12, 2009
Friday June 12, 2009
Warm-Up: 12 minutes
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)
then
5,000 meter performance piece
rate 26-28 for the base rate
Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.
begin at 22 (+14 over 2K) 5 min
rate 24 (+10-12 over 2K) for 3 min
rate 26 (+4- +6 over 2K) for 1 min
3 x 10 strokes at 28, 30, 32 (max effort)
then
5,000 meter performance piece
rate 26-28 for the base rate
Look to max out and put it all on the machine. You are looking to acheive your best effort and see where your fitness is.
Wednesday, June 10, 2009
8 min @ 18 spm – everyone matching rates, build power as you warm up but keep rate at 18.
6 min – 20 strokes hard/20 strokes easy – on their own, hard no faster than 30 spm (3/4 to 7/8 effort)
20 min – 20 sec hard/10 sec easy x 40. Continuous row. Hard ...at or below projected 5K pace, easy was paddling, any damper setting, any stroke rate, everyone on their own.
4 min – Shoes out, 18 spm, damper on 1, slow paddle, focus on technique, everyone together
6 min – 20 strokes hard/20 strokes easy – on their own, hard no faster than 30 spm (3/4 to 7/8 effort)
20 min – 20 sec hard/10 sec easy x 40. Continuous row. Hard ...at or below projected 5K pace, easy was paddling, any damper setting, any stroke rate, everyone on their own.
4 min – Shoes out, 18 spm, damper on 1, slow paddle, focus on technique, everyone together
Sunday, June 7, 2009
Monday June 8, 2009
Steady State and power strokes
40 min steady state with some power 10's at the end
4, 3, 2 ,1 @ 20 (+21 over 2K pace), 22(+19), 24(+17), 26(+15)
x 3
10 ON, 10 OFF at 5K(-2) pace for 10 minutes
Cool Down
40 min steady state with some power 10's at the end
4, 3, 2 ,1 @ 20 (+21 over 2K pace), 22(+19), 24(+17), 26(+15)
x 3
10 ON, 10 OFF at 5K(-2) pace for 10 minutes
Cool Down
Friday June 5, 2009
warm-up 10 minutes (2min @ 20, 2min@22, 2min @ 24, 2 min @ 26, 2 min@ 28)
The Workout:
4 x 5 minutes
2 minutes rest
#1. 2min@ 20 (+12 over 2K pace), 2 min @ 22 (+10), 1 min @ 24 (+8)
#2. 2min @ 22 (+12), 2 min @ 24 (+10), 1 min @ 26 (+8)
#3. 2 min @ 22 (+10), 2 min @ 24 (+8), 1 min @ 26 (+6)
#4. 2 min @ 24 (+10), 2 min @ 26 (+8), 1 min @ 28 (+6)
cool down
The Workout:
4 x 5 minutes
2 minutes rest
#1. 2min@ 20 (+12 over 2K pace), 2 min @ 22 (+10), 1 min @ 24 (+8)
#2. 2min @ 22 (+12), 2 min @ 24 (+10), 1 min @ 26 (+8)
#3. 2 min @ 22 (+10), 2 min @ 24 (+8), 1 min @ 26 (+6)
#4. 2 min @ 24 (+10), 2 min @ 26 (+8), 1 min @ 28 (+6)
cool down
Thursday, June 4, 2009
Wednesday June 3, 2009
Interval Training
1 x 2,000 meters
1st 1,000 at 18 (+16)
2nd 1,000 at 20 (+14)
4 x 1,000m
2 min rest
#1. 1,000 (1st 500 @ 20 (+14), 2nd 500 @ 22 (+12)
#2. 1,000 (1st 500 @ 22 (+12), 2nd 500 @ 24 (+10)
#3. 1,000 (1st 500 @ 24 (+10), 2nd 500 @ 26 (+8)
#4. 1,000 (1st 500 @ 26 (+6), 2nd 500 @ 28 (+4)
Cool down paddle
1 x 2,000 meters
1st 1,000 at 18 (+16)
2nd 1,000 at 20 (+14)
4 x 1,000m
2 min rest
#1. 1,000 (1st 500 @ 20 (+14), 2nd 500 @ 22 (+12)
#2. 1,000 (1st 500 @ 22 (+12), 2nd 500 @ 24 (+10)
#3. 1,000 (1st 500 @ 24 (+10), 2nd 500 @ 26 (+8)
#4. 1,000 (1st 500 @ 26 (+6), 2nd 500 @ 28 (+4)
Cool down paddle
Monday, June 1, 2009
Monday June 1st, 2009
Steady State: 40-60 minutes
Friday, May 29, 2009
Friday May 29, 2009
Focus: Short pieces with mid to high intensity repeaats.
Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26
Paddle cool down
Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.
Workout: 18 x 1 minute On, 1 min paddle
Pace: 2K +5/6
Rate: 24-26
Paddle cool down
Strong power application and refined technique. We are looking to condition the body to repeat a consistent performance over and over.
Wednesday, May 27, 2009
Wednesday May 27, 2009
7 x 1,000 meters with 2:30 rest
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
Friday, May 22, 2009
Friday May 22, 2009
5-10 min warm-up
5 x 1:20 ON, :40 sec off
at 5K pace
5 x 1:00 On, 1:00 off
at 2K pace
20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible
Paddle and cool down
5 x 1:20 ON, :40 sec off
at 5K pace
5 x 1:00 On, 1:00 off
at 2K pace
20 seconds On, 10 seconds PADDLE (off)
x 8
at MAX SPEED, rate 36+
look to get the lowest split possible
Paddle and cool down
Wednesday, May 20, 2009
Wednesday May 20, 2009
Warm-up for 10 minutes at mid to high medium intensity.
Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes
cool down
Workout 5 x 5 minutes
Rate 26
Pace 2K + 4-5
Rest 2:30 minutes
cool down
Monday, May 18, 2009
Monday May 18, 2009
Continuous steady state for 40 - 60 minutes
Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15
Mid level intensity with focus on the power delivery from the legs with nice upper body extension.
Rates: 20, 22, 24, 26
Pace: +21, +19, +17, +15
Mid level intensity with focus on the power delivery from the legs with nice upper body extension.
Friday May 15, 2009
8 min warm-up
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28
6 x 500 (All at Full Pressure)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
Cool Down Paddle for 5 minutes
2 min at 22, 2 min at 24, 2 min at 26, 2 min at 28
6 x 500 (All at Full Pressure)
2 minutes rest
#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32
Cool Down Paddle for 5 minutes
Wednesday May 13, 2009
7 x 1,000 meters with 3 1/2 min rest
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
#1. Rate 22,
Pace(2K +16)
#2. Rate 22
Pace (2K +14)
#3 Rate 24
Pace (2K +12)
#4 Rate 26
Pace (2k +10)
#5 Rate 28
Pace (2k +8)
#6 Rate 30
Pace (2K +6)
#7 Rate 30 for 1st 500 (2K +6), Rate 32 for 2nd 500 (2k +4)
Monday, May 11, 2009
Monday May 11, 2009
Long Steady State. Start easy and work your way up to a medium sustainable intensity for 40-45 min at the control rates below.
4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)
4 min, 3 min, 2 min, 1 min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15), 28 (+13)
Wednesday, May 6, 2009
Wednesday May 6, 2009
7,500 meters (alternate rowing 1,000 on, 250 paddle)
Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat
5 minutes of 10 ON, 10 OFF at 26 (+6-+8)
Cool down
Pace: Row 1,000 meters at a rate of 24 (+12 over 2K pace)
paddle 250 (no more than 35 seconds slower)
repeat
5 minutes of 10 ON, 10 OFF at 26 (+6-+8)
Cool down
Monday May 4, 2009
45 minutes continuous Steady State
4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4
5 minute cool down at 22 (+21)
4min, 3min, 2min, 1min @ 20 (+21), 22 (+19), 24 (+17), 26 (+15)
X 4
5 minute cool down at 22 (+21)
Friday May 1, 2009
Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Wednesday, April 29, 2009
Wednesday April 29, 2009
warm-up 10 minutes
6 x 1,000
1 min rest
#1. rate: 22
Pace: +16 over 2K
#2 rate: 24
Pace: +14
#3 rate 26
Pace: +10
#4 rate 22
Pace: +12
#5 rate 24
Pace: 10
#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6
Cool down paddle
Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.
6 x 1,000
1 min rest
#1. rate: 22
Pace: +16 over 2K
#2 rate: 24
Pace: +14
#3 rate 26
Pace: +10
#4 rate 22
Pace: +12
#5 rate 24
Pace: 10
#6 rate 26 for 500m, 28 for 500m
Pace: +8, +6
Cool down paddle
Medium intensity/effort low to mid stroke. Concentrate on form and connection as you go up in intensity and rate. Keep connected for as long as you can before you begin the recovery.
Monday, April 27, 2009
Monday April 27, 2009
Steady state Day.
40 min - 60 min
4,3,2,1 @ 18 (+23), 20 (+21), 22 (+19), 24 (+17)
Focus on power delivery from legs to upper body swing. Keep core strong through ab contraction at catch.
cool down paddle 5 minutes
40 min - 60 min
4,3,2,1 @ 18 (+23), 20 (+21), 22 (+19), 24 (+17)
Focus on power delivery from legs to upper body swing. Keep core strong through ab contraction at catch.
cool down paddle 5 minutes
Marathon Bar & How to Video
Many people have inquired about adding weights to their workout regime. While I am a big proponent of weights, I strongly urge you to be careful as it is easy to hurt oneself and consequently lose all what you have gained. What I like about the workout below is that you don't need a lot of weight to get endurance strong. The Marathon Bar (Weight Circuit Training) Many of you workout with weights which is great. Weight training can be excellent for gaining overall strength specific to your sport. As helpful as it is, be sure to use proper technique and back off if you feel you have tweaked something. Heavy weights can be good, but again it seems to be the core of most people's injuries. With that said, I have a great circuit training regime that incorporates weight circuit training. It alternates upper body with lower body giving both parts of the body a great strength and endurance workout while activating your aeorobic system. I promise you it will get you stronger and fitter for anything. Take a weight bar of 15-45lbs, etc...without letting go of the bar, go through 10-20 reps of each exercise listed below. The idea is to do as many cycles of all 8 station of exercises (up to 4) as you can without dropping the bar. One can make it more difficult by using heavier weight and less reps for more strength, or less wweight and more reps for endurance and toning. I have attached a video how to guide as well as a written text. 1. Upright Rows (upper Body) 2. Squats (Legs) 3. Bent Over rows (upper body) 4. One legged lunges (legs) 5. Curls (upper body) 6. Cleans (legs & upper body) 7. Bent over rows (upper body) 8. Dead Lift (legs) This is an excellent way to keep muscularly strong and incorporate an aerobic element to your weekly workout schedule. I recommend starting with a weight that allows you to get through one rotation and see how you feel. Drop or increase the weight bar as you see fit. You ought to feel your heart at 85%-90% effort at the end of these. Please post your response to share with the group on how it felt. I'd be interested in knowing your thoughts. Cheers!
Wednesday, April 22, 2009
Wednesday April 22, 2009
warm-up: 5 minutes
4 x 1,500 meters
500 @ 24 (+12)
500 @ 26 (+8)
500 @ 28 (+4)
2 Min OFF
paddle cool down
4 x 1,500 meters
500 @ 24 (+12)
500 @ 26 (+8)
500 @ 28 (+4)
2 Min OFF
paddle cool down
Monday April 20, 2009
2o minutes steady state:
4 min 18, 3 min 20, 2 min 22, 1 min 24 @ +23, +21, +19, +17
4 min 20, 3 min 22, 2 min 24, 1 min 26 @ +21, +19, +17, +15
20 min:
1 min ON
1 min OFF
22, 24, 26, 28, 30 x 2 FULL POWER
Cool Down
4 min 18, 3 min 20, 2 min 22, 1 min 24 @ +23, +21, +19, +17
4 min 20, 3 min 22, 2 min 24, 1 min 26 @ +21, +19, +17, +15
20 min:
1 min ON
1 min OFF
22, 24, 26, 28, 30 x 2 FULL POWER
Cool Down
Monday, April 20, 2009
Friday April 17, 2009
Warm up: 10 minutes
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Damper setting goes from 0-10 (10 being the heaviest)
5 x 1m on 1m off at high damper @ 22 (Full Pressure)
5 x 1m on 1m off at zero damper @ 22 (Full Pressure)
10 x 30 sec on 30 sec off normal setting (bet 3-4) @ 30
5 x 15 strokes (max power...hard as you can pull) on 10 strokes off at normal damper setting @ 30
Notice the quickness of your connection when you change from "heavy damper" to "light damper". You need to be quick at the catch to grasp the heaviness of the wheel. if you don't then you are not conneccting quick and skillfull enough. keep focusing on the preparation on the recovery and the de-acceleration on the recovery.
Have a great weekend!
Friday, April 17, 2009
Friday April 17, 2009
Candace will sub today and provide her own workout.
If you are on your own...
Warm-Up: 10 minutes (firm row at 24-26 @ 80%)
3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2
then
20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets
steady state cool down
If you are on your own...
Warm-Up: 10 minutes (firm row at 24-26 @ 80%)
3 x 20 (10 strokes OFF): 26, 28, 30 at full power
x 2
then
20 seconds ON, 10 seconds OFF X 8 X 2 at MAX effort (2K -6)
5 minutes OFF paddle in between sets
steady state cool down
Wednesday, April 15, 2009
Wednesday April 15, 2009
Middle distance interval pieces
Warm-up paddle (5 min)
3 x 2,000
#1.65% of 2K pace
#2.75% of 2K pace
#3 85% of 2K pace
Warm-up paddle (5 min)
3 x 2,000
#1.65% of 2K pace
#2.75% of 2K pace
#3 85% of 2K pace
Monday April 13, 2009
40 min steady state
4,3,2,1@ 20 (+21), 22(+19), 24(+17), 26(+15)
4,3,2,1@ 20 (+21), 22(+19), 24(+17), 26(+15)
Wednesday, April 8, 2009
Wednesday April 8, 2009
Warm-up:
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)
8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)
30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle
Cool Down
10 minutes
Pace: +over 2K pace
12 minute at 5 min @22 (+14), 4 min @24 (+12), 3 min@26 (+10)
8 minutes at 3 min @22 (+12), 3 min@24 (+10), 2 min@26 (+8)
30 seconds ON at 26 (+6), 30 seconds paddle
30 seconds ON at 26 (+4), 30 seconds paddle
30 seconds ON at 26 (2K pace) 30 seconds paddle
30 seconds ON at 30 (2K-3), 30 seconds paddle
Cool Down
Monday, April 6, 2009
Monday April 6, 2009
Middle distance interval
3 x 2,000
3 minutes rest
#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
cool down
If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.
3 x 2,000
3 minutes rest
#1. 22 (+16), 24 (+14), 26 (+12), 28 (+10)
#2. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
#3. 22 (+14), 24 (+12), 26 (+10), 28 (+8)
cool down
If you have time one can do 1 more 2,000 meter piece for a total of 4 pieces.
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