Row Indoors: Train for Life

Monday March 8, 2010

noreply@blogger.com (Duncan) — Mon, 08 Mar 2010 23:37:00 +0000

Workout: 6000 meters
Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000is at 5K pace.

rate: 26-28

Cool down 5 minutes

Friday March 5, 2010

noreply@blogger.com (Duncan) — Fri, 05 Mar 2010 23:04:00 +0000

Warm up 10 min. (Feet out of stretchers drill for 3-4 minutes of the warm up)

6 x 500 (All at Full Pressure - approaching 2k pace by the last one)
2 minutes rest

#1 rate 22
#2 rate 24
#3 rate 26
#4 rate 28
#5 rate 30
#6 rate 32

5 min cool down

Wednesday March 3, 2010

noreply@blogger.com (Duncan) — Fri, 05 Mar 2010 17:12:00 +0000

10m warmup
3x8min:
1st - 2m (18, 5K+10), 2m (20, +8), 2m (22, +6), 2m (24, +4)
2nd - 2m (20, +8), 2m (22, +6), 2m (24, +4), 2m (26, +2)
3rd - 2m (22, +6), 2m (24, +4), 2m (26, +2), 2m (28, 5k pace)

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.

Monday March 1, 2010

noreply@blogger.com (Duncan) — Fri, 05 Mar 2010 00:05:00 +0000

40m steady state piece:
4x 4, 3, 2, 1 minutes,

starting at a 20, moving to a 26.

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.

Friday February 26, 2010

noreply@blogger.com (Duncan) — Fri, 26 Feb 2010 22:27:00 +0000

10 min warm-up

3x1000m -- 5 minutes rest in between
rate: 28-30
pace: 1st @ 2k+2, 2nd @ 2k, 3rd @ 2k or better.

10 minute cool down

Be sure to stretch afterwards. If executed correctly this w/o can really deplete you both muscularly and mentally. Be sure to hydrate!

Wednesday February 24, 2010

noreply@blogger.com (Duncan) — Wed, 24 Feb 2010 17:33:00 +0000

Warm up 10 minutes: Skill and Drill

3 X 8 minutes
2 minutes rest

#1. 2', 2', 2', 2' @ 18 (+10), 20 (+8), 22 +6), 24(5K +4)
#2. 2', 2', 2', 2' @ 20 (+8), 22 (+6), 24 (+4), 26 (+2)
#3. 2', 2', 2', 2' @ 22 (+6), 24, (+4), 26 (+2), 28 (5K pace)

Cool Down

Monday February 22, 2010

noreply@blogger.com (Duncan) — Wed, 24 Feb 2010 17:32:00 +0000

Friday February 19, 2010

noreply@blogger.com (Duncan) — Wed, 24 Feb 2010 17:31:00 +0000

10m warmup
10x 1m on, 1m off,
start at 2k+5 for the first, move through to 2k pace at the end.

Then
5x :30 on, :30 off

Cool Down 3-5 minutes

Wednesday February 17, 2010

noreply@blogger.com (Duncan) — Thu, 18 Feb 2010 06:17:00 +0000

10 min warm-up

2x2500m @ 5K pace or better
5 min. rest
rate: 26-28

Cool Down 5 minutes

Monday February 15, 2010 President's Day

noreply@blogger.com (Duncan) — Thu, 18 Feb 2010 06:15:00 +0000

7,500 meters

Gradual progression of 2 seconds faster for every 1,000 meters so that the last 1,000 is at 5K pace.
Keep rate as low as you can handle

Cool Down 5 minutes

Friday February 12, 2010

noreply@blogger.com (Duncan) — Thu, 18 Feb 2010 06:13:00 +0000

Warm up 10 minutes

1 min On, 1 min OFF
x 10
rate 26-28
Full Pressure

10 x :30 On, :30 Off
rate 30-32
Full Pressure

Wed February 10, 2010

noreply@blogger.com (Duncan) — Thu, 18 Feb 2010 06:11:00 +0000

warm up 10 minutes

4 x 6 minutes (2 min@ (+10), 2 min (+8), 2 min (+6 over 2K pace)

Rate: 24, 26, 28

Monday February 8, 2010

noreply@blogger.com (Duncan) — Tue, 09 Feb 2010 00:42:00 +0000

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

Friday February 5, 2010

noreply@blogger.com (Duncan) — Tue, 09 Feb 2010 00:40:00 +0000

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

Wednesday Feb 3, 2010

noreply@blogger.com (Duncan) — Thu, 04 Feb 2010 00:04:00 +0000

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.

Monday Feb 1, 2010

noreply@blogger.com (Duncan) — Tue, 02 Feb 2010 22:54:00 +0000

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

Friday January 29, 2010

noreply@blogger.com (Duncan) — Tue, 02 Feb 2010 22:54:00 +0000

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.

Wednesday January 27, 2010

noreply@blogger.com (Duncan) — Thu, 28 Jan 2010 00:36:00 +0000

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

Monday January 25, 2010

noreply@blogger.com (Duncan) — Thu, 28 Jan 2010 00:34:00 +0000

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

Friday January 22, 2010

noreply@blogger.com (Duncan) — Thu, 28 Jan 2010 00:32:00 +0000

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

Wednesday January 20, 2010

noreply@blogger.com (Duncan) — Sat, 23 Jan 2010 00:12:00 +0000

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

Monday Jan 18, 2010

noreply@blogger.com (Duncan) — Sat, 23 Jan 2010 00:11:00 +0000

40'-60' Steady state

Friday January 15, 2010

noreply@blogger.com (Duncan) — Wed, 13 Jan 2010 06:41:00 +0000

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

Wednesday January 13, 2010

noreply@blogger.com (Duncan) — Wed, 13 Jan 2010 06:37:00 +0000

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.

Monday January 11, 2010

noreply@blogger.com (Duncan) — Wed, 13 Jan 2010 06:37:00 +0000

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