christmas-lights-rowing

I hope everyone had a very enjoyable Holiday season. After a few days off spending time with my family, I am really looking forward to getting back on the erg. I’ll be down at Hamilton this Saturday and Sunday. The workouts for this week are below.

As always, 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.

Also, congrats to all of the athletes who finished the Concept2 Holiday Challenge. Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Week of 12/24/2018:

Monday, 12/24 OFF – Christmas Eve

Tuesday , 12/25 OFF – Merry Christmas!

Wednesday, 12/26 Optional, On-Your-Own

  • Warm-up:
    • 20’ Erg (First 6’ @ SR18, 5’@ SR20, 4’ @ SR22, 3’ @ SR22, and 2’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 5 x 5’ @ SR26 / 2’ easy
    • Row five 5 minute pieces. Row for two minutes at light pressure between each piece.
    • Do the 5’ pieces at Cat VI pace.
    • 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
    • Pre-set the monitor for time intervals of 5’ work time, 2’ rest time.
  • Cooldown/Stretching:
    • 21’ Erg (First 7’ @ SR22, 7’ @ SR20, and 7’ @ SR18)
    • 10’ Stretching

Thursday, 12/27 Open Row

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 4 x 3000m / 2’ easy
    • Row four 3000 meter pieces. Row for two minutes at light pressure between each piece. For each 3000m piece
      • 1000m @ SR18
      • 1000m @ SR20
      • 1000m @ SR22
    • Do the 3000m pieces at Cat VI pace.
    • 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
    • Pre-set the monitor for distance intervals of 3000 meter work time, 2’ rest time.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Friday, 12/28 OFF

Saturday, 12/29 Open Row  – Group Workout with Mike

  • Warm-up:
    • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 5 x 3’ @ SR28 / 1’ easy
    • Row five 3 minute pieces. Row for one minute at light pressure between each piece.
    • 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 3’ work time, 1’ rest time.
  • Cooldown/Stretching:
    • 20’ Erg @ SR: 18-20 (First 10’@ SR20, then 10’ @ SR18)
    • 15’ Strength Circuit
    • 10’ Stretching

Sunday, 12/30 Open Row

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 10,000m with rate changes every 2000m: 22-26-22-26-22
    • Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows:
      • 2000m @ SR22 / CatVI pace
      • 2000m @ SR26 / CatV pace
      • 2000m @ SR22 / CatVI pace
      • 2000m @ SR26 / CatV pace
      • 2000m @ SR22 / CatVI pace
    • Do the 2000m pieces at Cat VI-Cat V pace. Increase the pressure as the stroke rate increases.
    • 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
    • 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 single distance of 10,000 meters.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 5’ Core Exercises
    • 10’ Stretching

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