Row Indoors: Train for Life

Friday February 17, 2012

2012-02-17T11:46:00.001-08:00

Warm Up
2,500 meters change rate every 500 meters
start at 16 5k+14, 18, 20, 22, 24 approximate time 12 minutes

2 x 10 strokes on 10 strokes off 26 at 5k for 2 minutes

rest 2 minutes

The main event
12 x 1' on 1' off 24 minutes
first 4 at 26 5k
middle 4 at 26 5k - 2
last 4 at 28 5k- 4 shave a second off split until reaching 2k if possible.

Warm down for 5 minutes for a total work out of 45 minutes

Wednesday February 15, 2012

2012-02-15T17:31:00.000-08:00

4 x 10 minutes segments with 3 minutes rest

#1). 4', 3', 2', 1'@ 18, 20, 22, 24 (start at 5K+12)

#2). 4', 3', 2', 1'@ 16, 18, 20, 24 (start at 5K+10)

#3). 2" ON, 1" OFF: (rt 24, 26, 28)

#4). 1' ON, 1' OFF: (28-30 x 5)

Stretch and cool down

Monday February 13, 2012

2012-02-13T11:14:00.000-08:00

A fartlek type workout today:

40 min row with ten 4 minutes segments.1st minute steady state – rate = 20 (5k+12)
2nd minute same as above
3rd minute 5k pace or better – rate 26/27
4th minute paddle/recovery
Repeat the above use the following rates for the steady state parts (i.e. the 1st 2 minutes of each).20, 20, 22, 24, 20, 22, 20, 22, 24, 26

Note: Push the 5K pace with power to bring it up to rate instead of using rate to bring up power. I want you to feel long and strong through the perpendicular and emphasize the back swing off the legs.

Stretch for 10 minutes for cool down.

Friday February 10, 2012

2012-02-10T16:13:00.000-08:00

Start with a 10m warmup:
4, 3, 2, 1 ladder, starting at 18, around 5K +10, moving 2-4 beats each transition to end at just over 5K pace

Transition - quick pieces to add speed and burst:

20 strokes at 26, 5k pace

15 strokes at 26 5K-2

10 strokes at 28, 5K-4

Main workout:

4x2m on, 2m off, 26 spm, 5K pace (last piece or two sub 5k)

3x2m on, 2m off, 26 spm, 5k pace minus 2 to 4. Last :30 of each piece up to 2k pace

Wednesday February 8, 2012

2012-02-10T16:11:00.000-08:00

10 min warm-up

4 x 6' with 2:30 REST

#1. 3', 2', 1' @ 18, 20, 22
#2. 3', 2', 1' @ 16, 18, 20
#3. 6' at :30 ON, :30 OFF @ 26 (Full pressure)
#4. 3', 2', 1' @ 18, 20, 22

Cool Down

Monday February 6, 2012

2012-02-10T16:07:00.001-08:00

4 x 10' on 2' off change rate every 2'

1. 18 @ 5k + 14, 20, 22, 20, 18

2. 20, 22 24 22 20

3. 22, 24 26 24 22

4 22 24 26 24 22

Cool down with pause drill

- hands away

- hands away, body angle

Friday February 3, 2012

2012-02-03T17:31:00.001-08:00

Warmup: 15m (5, 4, 3, 2, 1 ladder) + transition pieces

15m:

5m easy-medium @18,

4m @20, 2K+22,

3m @ 22, 2K+18-20

2m @24, 2K+14-16

1m@26, 2K10-12

Transition pieces:

2x15 strokes on, 10 off @26, 2K+6-8

2x1m on, 1m off @26, 2K+6

Body of workout: 1:15 pieces, then 1m pieces

3 (1:15 on, :45 off) @ 26-28, 2K+4

2 (1:15 on, :45 off) @28, 2K+2

2-3 min rest

3 (1m on, :45 off) @28-32, 2K pace. Last piece sub 2K.

Wednesday February 1, 2012

2012-02-03T17:30:00.001-08:00

4x10 min

2 min rest

4 min at 20

3 min at 22

2 min at 24

1 min at 26

Pace: Start at 5k+12/14

Monday January 30, 2012

2012-01-31T09:38:00.001-08:00

4x10 min

2 min rest

4 min at 20

3 min at 22

2 min at 24

1 min at 26

Pace: Start at 5k+12/14

Friday January 27, 2012

2012-01-27T15:55:00.001-08:00

10m warmup (4, 3, 2, 1 ladder, starting at 18spm, 2K+16-18 and working up from there to 2k+6-8).

4x 1:20 on, :40 off,

2 at rate 24, 2K+6
2 at rate 26, 2K +4

12x 1m on, 1m off

1 at 26, 2K+4
1 at 28, 2K+2
10 between 28 and 32, 2K pace (helping Mike practicing his pacing for Crash B’s next weekend).

Warm down half pressure for 3-5 minutes

Wednesday January 25, 2012

2012-01-27T15:54:00.000-08:00

15 min Warm-Up
5', 4', 3', 2, 1' @ 16, 18, 20, 22(5K+6)

750 m @ 22 Full Power

6 x 1' ON, :40 sec OFF
22, 22, 24, 24, 26, 26

500 m @ 24 Full Power

10 x :20" ON, :40" OFF
Rate: 28 Full Pressure

5 minute cool down at 22 (5K+10)

Monday January 23, 2012

2012-01-24T18:08:00.000-08:00

2 x 5000 meters 5' rest
18, 20, 22,24, 26 start at 5k + 12 change stroke rate every 1000 meters
lower splits by 1 or 2 seconds on the second piece.

Stretch, Stretch, Stretch

Friday January 20, 2012

2012-01-24T18:07:00.000-08:00

Warm-Up:
10 Minutes

Wednesday January 18, 2012

2012-01-18T10:15:00.000-08:00

20 min warm-up.
4',3',2',1@ 16, 18, 20, 22 pyramid

500 meter max power at 22 rate

10 strokes ON, 10 strokes OFF at 24 max power!

500 meter max power at 24 rate

5 minute cool down at 22 (5K+6)

Stretch.

Emphasis on power (velocity) per stroke.

MLK Day Monday January 16, 2012

2012-01-18T10:12:00.000-08:00

40' min steady state row

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

heart rate low to medium intensity. Concentrate on long efficient strokes.

Friday January 13, 2012

2012-01-18T10:10:00.000-08:00

Warm up 4, 3, 2, 1 start at 18 5k+ 12
paddle

10 on 10 off 26 5k
x2

5 x 2' on 2' off @ 26 5k increase pressure for last 2 pieces to 5k-2

5 x 2' on 2' off @ 28 5k-4 increase pressure for last 2 pieces to 2k or faster

Wednesday January 11, 2012

2012-01-11T17:04:00.001-08:00

15m warmup (start at rate 18, 5K+14 for 5 minutes. After that, increase the rate and pace by two spm/beats every 2m)

6x3m on, 1m off, changing pace and rate every minute:

1m 20 (5K+8)

1m 22 (5k +6)

1m 24 (5k+4)

Monday January 9, 2012

2012-01-09T10:13:00.000-08:00

Warm up: 5-10 minutes. arms, arms and back, 1/2 slide, full slide. row 60-70%, 22-24.

then

3 x 15' on 3' off

6, 5, 4, 3, 2, 1 @ 18, 20, 22, 24, 26

Friday January 6, 2012

2012-01-06T15:02:00.001-08:00

Warm-up 15' -- 5', 4', 3', 2', 1' @16 (+14), 18 (+14), 20 (+12), 22 (+10), 24 (+8)

12 x1 min.

1 min. rest

2k or better – rate 28-30

Cool down

Wednesday January 4, 2012

2012-01-05T15:04:00.000-08:00

20 min at
4', 3',2',1'@18 (5K+12), 20(+10), 22(+8), 24(+6)
X 2

5 X 3' @ 1' @ 22, 1' @ 24, 1' @ 22
2' OFF
The entire 3' piece is at Full Power at these rates. Establish your peak power at 22, then continue it as you bring the rate to 24. When dropping the rate back to 22 try to maintain as much power as possible.

Goal: To maximize power at the lower rates. This builds strength and power per stroke. As we learn to deliver more power at the lower rate, it will make you more efficient and cause one to establish good technique.

January Rowing Instructer Schedule

2012-01-03T14:22:00.000-08:00

January Rowing Schedule: M,W,F 7:30am - 8:30am

4 - DK

6 - Rob

9 - Ted

11 - Candace

13 - Ted

16 - MLK Holiday

18 - DK

20 - Candace

23 - Rob

25 - DK

27 - Candace

30 - Ted

Friday December 30, 2011

2012-01-03T14:21:00.000-08:00

Warmup: 10m (4, 3, 2, 1) starting at 18 and 5K+12-14, adding 2spm and 2 beats of pace every transition

4x 10 strokes on, 10 strokes off, starting at 26 spm & 5k pace, ended at 28 spm & 5K-2-4 pace

Main pieces:

5x 2m on 2m off rate 26. Start at 5k pace, move down to 5k-2-3 pace by the fifth

3x 2m on 2m off rate 28. Start at 5k-2 pace, move to 2k pace by the fifth

Warm down 3-5 minutes steady state to paddle

"Crossing The Line" Cycle Rowing Video

2011-12-28T11:07:00.000-08:00

Here is a short video on the advantages of cross training with rowing and cycling to complement both sports.
Though a little "hollywood" in some of its presentation (rain pouring over rower during his erg routine while looking over shoulder-:), it does point out a few facts about the two sports and muscle groups that are engaged throughout.
http://www.rowingnews.com/index.php?option=com_content&view=article&id=704

Wednesday December 28, 2011

2011-12-28T10:55:00.000-08:00

10 Min warm-up
4', 3', 2', 1' @ 18 (5K +12), 20 (+10), 22 (+8), 24(+6)

5 x 3' (1' at 26, 22, 26)
1:30' OFF
26 (5K), 22 (5K+4), 26 (5K)

5 x 1:30' (30" at 28, 24, 28)
1:30' OFF
28 (2K), 24(2K+4), 28 (2K)

Cool Down paddle at 18 for 5'

Stretch for 10 minutes

Monday December 26, 2011

2011-12-28T10:50:00.001-08:00

40' - 60' min steady state
Do it continuously or 4 x 10' with 1' off then repeat.

Stretch, Stretch, Stretch