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
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