Row Indoors: Train for Life

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Monday April 26, 2010

noreply@blogger.com (Duncan) — Tue, 27 Apr 2010 00:17:00 +0000

10 minute warm-up

6000 meters
build every 1000 so that last 1000 is at 5K pace
Stroke rate 24-28 -- try to keep it as low as you can while staying on pace

Cool down

Wednesday April 21, 2010

noreply@blogger.com (Duncan) — Wed, 21 Apr 2010 21:08:00 +0000

5 minute warm up

4 X 6 minute pieces (3 minutes rest)
stroke rate 24, 26, 28 (build every 2 minutes)

1. 10, 8, 6 seconds above 5K pace (warm-up)
2. 10, 8, 6, above 2K
3. 10, 8, 6, above 2K
4. 8, 6, 4 above 2K (rate brought up -- 26, 28, 30)

5 minute cool down light paddle

Monday April 19, 2010

noreply@blogger.com (Duncan) — Tue, 20 Apr 2010 00:41:00 +0000

40 min Steady State row

4,3,2,1 @ 18, 20, 22, 24

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.

Friday April 16, 2010

noreply@blogger.com (Duncan) — Tue, 20 Apr 2010 00:35:00 +0000

Warm-Up:
2,000 meter
500 @ 20 (5k +8)
500 @ 22 (5k +6)
500 @ 24 (5k +4)
500 @ 26 (5k +2)

2 x 500 (5k pace as your rest)
#1 & #2:
rate: 24
pace: as hard as you can row

#3 & #4 (5k pace as your rest)
rate: 26
pace: as hard as you can row

3-5 minute rest

#5 & #6
rate 28 for #5
rate 30 for #6
pace: as hard as you can row

cool down 5 minutes

Wednesday April 14, 2010

noreply@blogger.com (Duncan) — Tue, 20 Apr 2010 00:33:00 +0000

10 minute warm-up

2x2500m
5 minutes rest
5K pace

Cool down

Monday April 12, 2010

noreply@blogger.com (Duncan) — Tue, 20 Apr 2010 00:31:00 +0000

40 mi steady state

4,3,2,1 @ 18, 20, 22, 24 strokes per min
Pace: +23, +21, +19, +17
x 4

Friday Aril 9, 2010

noreply@blogger.com (Duncan) — Tue, 13 Apr 2010 18:02:00 +0000

Warm-Up 5-10 minutes (22-26)

Workout:
10x 1:20 on, :40 off, rate 26 & 28
1st 4 pieces at 5k pace, last six faster).

5x 15 strokes on, 15 off, rates 30-34.

Nice cool down and stretch

April 7, 2010

noreply@blogger.com (Duncan) — Tue, 13 Apr 2010 17:48:00 +0000

4,000 meters
1st 1,000 (5K +10)
2nd 1,000 (5k +8)
3rd 1,000 (5k +6)
4th 1,000 (5k +4)
Rate 26

3 min rest

2,000
1st 1,000 (5k +2)
2nd 1,000 (5k pace)

2 min rest

1,000
1st 500 (5k, 5k-2)
2nd 500 (5k-2 - -4)

Monday April 5, 2010

noreply@blogger.com (Duncan) — Mon, 05 Apr 2010 22:56:00 +0000

Warm up 5 minutes.

30 minute row with rate pyramid.

Rate changes every 3 min:
18, 20, 22, 24, 26, 28, 28, 26, 24, 22.

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.

Cool down 5 minutes

Friday April 2, 2010

noreply@blogger.com (Duncan) — Mon, 05 Apr 2010 22:55:00 +0000

10 minute warm-up

2 minutes on, 2 minutes rest x 6

2k pace, rate 26-28

Cool down

wednesday March 31, 2010

noreply@blogger.com (Duncan) — Thu, 01 Apr 2010 16:52:00 +0000

10 min warm-up

12 minute piece
rate: 24
pace: 5k +6

rest 3 minutes

8 minute piece
rate: 26
pace: 5K +4

rest 3 minutes

6 minute piece or 3 min at 28 2K +3
rate 26
pace 5K +2

cool down

Monday March 29, 2010

noreply@blogger.com (Duncan) — Tue, 30 Mar 2010 17:28:00 +0000

40 minutes steady state; The breakdown as follows

10 min x 2: 4,3, 2, 1 @18, 20, 22, 24

then
10 min of 10 strokes ON (5k pace), 10 strokes OFF (easy good paddle)

10 minutes: 4,3,2,1 @ 20, 22, 24, 26

cool down paddle for 3-5 min

Friday March 26, 2010

noreply@blogger.com (Duncan) — Tue, 30 Mar 2010 17:26:00 +0000

10m warmup

10 x 1min on, 1m off.

Starting at 5k pace, moving to 2k pace - last piece at sub 2k pace).

10 x 30 on, :30 off pieces at full pressure.

Wednesday March 24, 2010

noreply@blogger.com (Duncan) — Tue, 30 Mar 2010 17:25:00 +0000

15m long warmup (last 5m more intense).
Main workout:
6 x 3min on, 1min off at lower rates (24, last two 26).

Start at 5k pace +4, move down to 5k pace-2 for the last two

Monday March 22, 2010

noreply@blogger.com (Duncan) — Tue, 23 Mar 2010 02:08:00 +0000

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

starting at a 20, moving to a 26.

Power 10 every 2 minutes -- stroke rate goes up on these and then back down.

Friday March 19, 2010

noreply@blogger.com (Duncan) — Tue, 23 Mar 2010 02:07:00 +0000

10 minute warm-up

2 minutes on, 2 minutes rest x 6

2k pace, rate 26-28

Cool down

Wednesday 17, 2010

noreply@blogger.com (Duncan) — Tue, 23 Mar 2010 02:03:00 +0000

Warm-up:
2,000 meters
1st 1,000 @ 24 rate 6 over 5K pace
2nd 1,000 @ 26 rate 4 over 5K pace

5 x 1,000 meters 24/26 rate
2 minutes rest
1st 500 at 2 over 5K pace
2nd 500 at 5K pace

cool down 5 minutes

Monday March 15, 2010

noreply@blogger.com (Duncan) — Mon, 15 Mar 2010 23:35:00 +0000

warm-up: 10 minutes

24 minute row with increasing stroke rate every 6 minutes
rates: 18, 20, 22, 24

Focus on good connection at the catch

5k+10 pace on average --- don't worry if you are a little above this pace at the lower rates

cool down

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