rowing-painting

Jim Joy’s latest blog post on Consciousness is worth reading and considering. Over the winter we can often get caught up in the numbers and splits. Jimmy offers a broader view of how to approach training both in the shell and also throughout your days. We need to strive for a less mechanical and a more fluid stroke. It’s a worthy pursuit.

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.

For those looking for a new challenge check out the Concept2 Virtual Team Challenge. Visit our Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Week of 1/7/2019:

Monday, 1/7 OFF

Tuesday , 1/8 Open Row

  • Warm-up:
    • 30’ Erg (10’ @ SR18, 10’ @ SR20, 10’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 20′ with rate changes every 4′: 25-22-25-28-25
    • Row a 20’ piece at a sustainable intensity, varying your stroke rate as follows:
      • 4′ @ SR25,
      • 4′ @ SR22,
      • 4′ @ SR25,
      • 4′ @ SR28,
      • 4′ @ SR25.
    • Do the 20’ pieces at at a sustainable intensity, increasing your intensity at your stroke rate increases.
    • Pre-set the monitor for distance intervals of 20’ work time.
  • Cooldown/Stretching:
    • 15’ Erg (4’ @ SR22, 5’ @ SR20, and 6’ @ SR18)
    • 10’ Stretching

Wednesday, 1/9 Optional, On-Your-Own

  • Warm-up:
    • 12’ Erg (6’ @ SR18, 6’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 4 x 3000m with rate change / 2′ easy
    • Row four 3000 meter pieces. In each piece change the rate every 500m.
    • 500m @ SR20,
    • 500m @ SR22,
    • 500m @ SR20,
    • 500m @ SR22,
    • 500m @ SR20,
    • 500m @ SR22.
    • Row for two minutes at light pressure during the rest period.
    • Do the 3000 meter 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 3000 meter work time, 2’ rest time.
  • Cooldown/Stretching:
    • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
    • 10’ Stretching

Thursday, 1/10 Open Row

  • Warm-up:
    • 15’ Erg (6’ @ SR18, 5’ @ SR20, 4’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout: 4 x 7′ / 3′ easy
    • Row four 7′ pieces. Row for three minutes at light pressure between each piece.
      • Row the first 7’ piece @ SR22,
      • second 7’ piece @ SR24,
      • third 7’ piece @ SR22,
      • last 7’ piece @ SR24.
    • Do the 7’ 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 7’ work time, 3’ rest time.
  • Cooldown/Stretching:
    • 18’ Erg (6’ @ SR22, 6’ @ SR20, and 6’ @ SR18)
    • 10’ Stretching

Friday, 1/11 OFF

Saturday, 1/12 Open Row  – Group Workout with Mike

  • Warm-up:
    • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 4 x 15′ with rate increase / 3′ easy
    • Row four 15 minute pieces.
      • 5′ @ SR20 / CatVI,
      • 4′ @ SR22 / CatVI,
      • 3′ @ SR24 / CatV,
      • 2′ @ SR26 / CatIV,
      • 1′ @ SR28 / CatIII.
    • Row for three minutes at light pressure during the rest period.
    • 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.
    • Cat IV pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 2 seconds per 500-meters slower.
    • 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.
  • Cooldown/Core Exercise/Stretching:
    • 6’ Erg @ SR18
    • 8’ Core
    • 5’ Stretching

Sunday, 1/13 Open Row

  • Warm-up:
    • 25’ Erg (7’ @ SR16,  6’ @ SR18, 5’ @ SR20, 4’ @ SR22, 3’ @ SR24.)
    • 5’ Dynamic Stretching
  • Workout: 20 x 1’on @ SR28 / 1′ easy
    • Do the 1’ pieces at CatIII pace. Increase the pressure as the stroke rate increases.
    • 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 single distance of 1’ work time, 1’ rest time.
    • Row for one minute at light pressure during the 1’ rest periods.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 5’ Stretching

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