Photo of Jake Lamotta Boxing

Jim Joy recently posed the following question: “We do not have a good sense of history in rowing/sculling. I always thought that Boxing had a better sense. Sugar Ray was a terrific technician and athlete/dancer. What we are looking for in sculling?”

I suggest taking a moment to reading Lenville O’Donnell blog post entitled: “The Greatest Sculler? Sculler or Slugger?”.

As we spend time on the erg in the winter, we must remain focused on our technique. What we do in the winter on the erg can and will carry over to our sculling on the water in the spring. Let’s be scullers instead of sluggers. Be mindful of this during the higher intensity work over the week ahead.

The workouts for this week are below. Please be sure to exercise at your own pace and take your time. None of the workouts are required and the following is only intended as suggested workouts to try.

For athletes who are interested, you may want to participate in the Concept2 Holiday Challenge. Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Week of 12/10/2018:

Monday, 12/10 OFF

Tuesday , 12/11 Open Row

  • Warm-up:
    • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, 3’ @ SR22, and 1’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 5 x 12′ w/ 3′ easy
    • Erg five 12 minute pieces.
    • Erg for three minutes at light pressure between each piece.
    • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
  • Cooldown/Stretching:
    • 10’ Erg @ SR: 18-20 (First 5’@ SR20, then 5’ @ SR18)
    • 10’ Stretching

Wednesday, 12/12 Optional, On-Your-Own

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:2 x 6000m rate increase SR22-SR26 w/ 4′ easy
    • Erg two 6000 meter pieces.
    • In each piece:
      • the first 3000m @ SR22.
      • Then 2000m @ SR24
      • and 1000m @ SR26.
    • Erg for four minutes at light pressure during the rest period.
    • Do the 6000m pieces at Cat V pace.
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Pre-set the monitor for distance intervals of 6000 meter work time, 4’ rest time.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 12/13 Open Row

  • Warm-up:
    • 12’ Erg (6’ @ SR18, 6’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 4 x 4′ @ SR28 w/ 5′ rest
    • Rest or erg lightly for 5′ between pieces.
    • Do the 4′ pieces at Cat III pace.
    • Cat III pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then paced at 2 seconds per 500-meters faster per 500-meters.
    • Pre-set the monitor for time intervals of 4’ work time, 5’ rest time.
  • Cooldown/Stretching:
    • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
    • 10’ Stretching

Friday, 12/14 OFF

Saturday, 12/15 Open Row  – Group Workout with Mike

  • Warm-up:
    • 12’ Erg (4’ @ SR18, 4’ @ SR20, 4’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 28′ with rate increase
    • Erg a single 28 minute piece.
      • Row the first seven minutes @ SR18.
      • Then six minutes @ SR20,
      • five @ SR22,
      • four @ SR24,
      • three @ SR26,
      • two @ SR28
      • and one @ SR30.
  • Cooldown/Strength Circuit/Stretching:
    • 10’ Erg @ SR: 18-20 (First 5’@ SR20, then 5’ @ SR18)
    • 20’ Strength Circuit
    • 10’ Stretching

Sunday, 12/16 Open Row

  • Warm-up:
    • 6’ Erg (First 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 10,000m with rate changes every 2000m: 24-22-24-26-24
    • Erg a 10,000 meter piece at a sustainable intensity, varying your stroke rate as follows:
      • row 2000 meters @ SR24,
      • 2000 meters @ SR22,
      • 2000 meters @ SR24,
      • 2000 meters @ SR26,
      • and 2000 meters @ SR24.
    • Pre-set the monitor for single distance of 10,000 meters.
  • Cooldown/Stretching:
    • 8’ Erg (4’ @ SR20, 4’ @ SR18)
    • 10’ Stretching

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