Week of 3/25/2019

 In Workouts

As we return to sculling on the water, how do improve our technique and learn to scull well together with each other?

As a starting point I recommend revisiting a drill I included in our weekly workout a few weeks back, the 6-inch Pause Drill. The objective of the 6-inch Pause Drill is to get the speed into and away from the body uniform. Watch the video a few times and develop a mental picture in your mind. Then try the drill on both the erg and out on the water.

Then a new drill for this week is the Soft Knee Pause Drill. The Soft Knee Pause Drill focuses on timing and accuracy of the five movements of the release and follow through. Same as above, I recommend watching the video several times and developing a picture in your mind.

This week’s suggested workouts 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.

–Mike

Week of 3/25/2019:

Monday, 3/25: OFF

Tuesday, 3/26:

  • Warm-up:
    • 6’ (3’ @ SR18, 3’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 19′ / 2′ easy
    • Row three 19’ pieces. In each piece:
      • 4’ @ SR18 / Cat VI (+18-23)  – 19:00
      • 3’ @ SR20 / Cat VI (+18-23) – 15:00
      • 2’ @ SR22 / Cat VI (+18-23) – 12:00
      • 1’ @ SR24 / Cat VI (+8-12) – 10:00
      • 2’ @ SR22 / Cat VI (+18-23) – 9:00
      • 3’ @ SR20 / Cat VI (+18-23) – 7:00
      • 4’ @ SR18 / Cat VI (+18-23)  – 4:00
    • Row for two minutes at light pressure during the rest period.
  • Stretching:
    • 10’ Stretching

Wednesday, 3/27:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 12′ / 2′ easy
    • Row four 12’ pieces. In each piece:
      • 5’ @ SR18 / Cat VI (+18-23) – 12:00
      • 4’ @ SR20 / Cat VI (+18-23) – 7:00
      • 3’ @ SR22 / Cat VI (+18-23) – 3:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 3/28:

  • Warm-up:
    • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 5′ / 3′ easy
    • Row four 5’ pieces. In each piece:
      • 2’ @ SR25 / Cat IV (+2) – 5:00
      • 2’ @ SR27 / Cat III (-2) – 3:00
      • 1’ @ SR29 / Cat III (-2) –1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 15’ Erg (5’@ SR20, 5’ @ SR18, 5’ @ SR16)
    • 10’ Stretching

Friday, 3/29:

  • Warm-up:
    • 14’ Erg  (7’ @ SR18, 7’@ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • Peak Wattage Workout
      • Set the drag factor to 150.
      • Row one set of high intensity intervals:
      • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
    • Rest 3’
    • Set the drag factor to 100.
    • Erg 20’
      • 10’ @ SR18 / Cat VI (+18-23)
      • 10’ @ SR20 / Cat VI (+18-23)
  • Stretching:
    • 10’ Stretching

Saturday, 3/30:

  • Warm-up:
    • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 20′ / 2′ easy
    • Row four 20’ pieces. In each piece:
      • 8′ @ SR16 / Cat VI (+18-23) – 20:00
      • 6′ @ SR18 / Cat VI (+18-23) – 12:00
      • 4′ @ SR20 / Cat VI (+18-23) – 6:00
      • 2′ @ SR22 / Cat VI (+18-23) – 2:00
      • Row for 2’ at light pressure between each piece.
  • Cooldown/Stretching:
    • 6’ Erg (3’ @ SR20, 2’ @ SR18, 1’ @ SR16)
    • 10’ Stretching

Sunday, 3/31:

  • Warm-up:
    • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 5′ / 3′ easy
    • Row five 5’ pieces. In each piece:
      • 2’ @ SR24 / Cat V (+8-12) – 5:00
      • 2’ @ SR25 / Cat IV (+2) – 3:00
      • 1’ @ SR26 / Cat III (-2) – 1:00
    • Row for 3’ at light pressure during the rest period.
  • Cooldown/Stretching:
    • 10’ Erg (6’ @ SR20, 3’ @ SR18, 1’ @ SR16)
    • 10′ Stretch
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