Week of 4/15/2019

Building on last week’s drills, this week’s goal is to think about the drive as being one whole movement. Too often rowing is taught as a sequence of movements which can produce a segmented and mechanical stroke movement in the shell.

If we think of the drive as one whole movement, one area of focus on is the idea of the legs, the body and the arms finishing together. So the moment our legs are done extending, the blade is released from the water.

I have found it helpful to practice this concept at lower rates during the warm ups, and then explore the idea further during the workouts.

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 4/15/2019:

Monday, 4/15: OFF

Tuesday, 4/16:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 21′ / 2′ easy
    • Row three 21’ pieces at:
      • 6’ @ SR18 / Cat VI (+18-23) – 21:00
      • 5’ @ SR20 / Cat VI (+18-23) – 15:00
      • 4’ @ SR22 / Cat VI (+18-23) – 10:00
      • 3’ @ SR20 / Cat VI (+18-23) – 6:00
      • 2’ @ SR22 / Cat VI (+18-23) – 3:00
      • 1’ @ SR24 / Cat V (+8-12) – 1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg @ SR18
    • 10’ Stretching

Wednesday, 4/17:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 9′ / 3′ easy
    • Row three 9’ pieces at:
      • 3’ @ SR24 /  Cat V (+8-12) – 9:00
      • 3’ @ SR26 /  Cat IV (+2) – 6:00
      • 3’ @ SR28 /  Cat III (-2) – 3:00
    • Row for three minutes at light pressure during the rest period.
  • Cooldown/Stretching:
    • 6’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/18:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 18′ / 2′ easy
      • 8’ @ SR22 / Cat VI (+18-23) – 18:00
      • 6’ @ SR20 / Cat VI (+18-23) – 10:00
      • 4’ @ SR22 / Cat VI (+18-23) – 4:00
  • Stretching:
    • 10’ Stretching

Friday, 4/19:

  • Warm-up:
    • 6’@ SR18
    • 5’ Dynamic Stretching
  • Workout:
    • 45′ @ SR22 / Cat VI (+18-23)
  • Stretching:
    • 10’ Stretching

Saturday, 4/20:

  • Warm-up:
    • 20’ Race Warm Up with 3 burst of 20 strokes at racing pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 8 x 500m / 3′ rests RP
    • Row eight 500 meter pieces at racing pace. Recommend stroke rate is 28-30.
    • Rest or Row for 3’ between each piece.
  • Cooldown/Stretching:
    • 15’ Erg (5 @ sR 22, 5 @ SR20, 5 @ SR18)
    • 10’ Stretching

Sunday, 4/21:

  • Warm-up:
    • 15’ Erg @ SR18 with three 20 stroke bursts at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 19′ / 1′ easy
      • 3’ @ SR22 / Cat VI (+18-23) – 19:00
      • 5’ @ SR20 / Cat VI (+18-23) – 16:00
      • 3’ @ SR22 / Cat VI (+18-23) – 11:00
      • 5’ @ SR20 / Cat VI (+18-23) – 8:00
      • 3’ @ SR22 / Cat VI (+18-23) – 3:00
    • Rest for 1’ between each piece.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 10′ Stretch

Week of 4/8/2019

The overall goal of this week’s drills is to emphasize a series of drills to learn how to become more comfortable reaching full slide. We can then begin to focus on how the blades meet the water most efficiently.

The first drill is Moving Hands and Knees Together. The purpose of this drill is to practice the first 6 inches of the drive. Get a feel for as the knees move, the handles move. This is a short stroke, focusing on just the very beginning of the drive. Watch the video

The second drill is the Three Pause Drill. The purpose of this drill is to break down the parts of the recovery and the entry to gain a better understanding of how to let the blades meet the water efficiently. Start by sitting at the release, blades square in the water. Release the blade from the water and feather, then slide up the full slide with the blades feathered on the water and pause. Then square the blades into the water and again pause. Then take a full stroke to the release and release the blade onto the feather. Let the boat glide, then bring the boat to a stop and reset. Watch the video

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 4/8/2019:

Monday, 4/8: OFF

Tuesday, 4/9:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 5 x 4′ / 3′ easy
    • Row five 4’ pieces at Cat VI (+18-23).
      • 2’ @ SR18, 1’ @ SR20, 1’ @ SR22
    • Row for three minutes at light pressure during the rest period.
  • Stretching:
    • 10’ Stretching

Wednesday, 4/10:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 20′ / 2′ easy at Cat VI (+18-23)
      • 5’ @ SR16
      • 5’ @ SR18
      • 5’ @ SR20
      • 5’ @ SR22
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/11:

  • Warm-up:
    • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 10,000m @ SR20, #PCR10KCHALLENGE
    • Erg one 10,000 meter piece at SR20 at your best effort.
  • Cooldown/Stretching:
    • 10’ (1’ @ SR22, 2’ @ SR20, 3’ @ SR18, 4’ @ SR16)
    • 10’ Stretching

Friday, 4/12:

  • Warm-up:
    • 6’@ SR18
    • 5’ Dynamic Stretching
  • Workout:
    • Drag Factor Workout. 19 x 1’ on @ SR24 / 30 seconds easy
    • Start at your “training drag” and then we go up by 6 segments to 10, then back 9 to 1, then back up to starting drag. So example for me; Vent Settings: 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5
    • Follow Eric Murray, two-time Olympic Gold Medalist,  as he does this workout: https://www.youtube.com/watch?v=pgd_-ar5NoA&t=48s
  • Stretching:
    • 10’ Stretching

Saturday, 4/13:

  • Warm-up:
    • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 6 x 15′ / 2′ easy
    • Row six 15’ pieces. In each piece:
      • 5′ @ SR16 / Cat VI (+18-23) – 15:00
      • 4′ @ SR18 / Cat VI (+18-23) – 10:00
      • 3′ @ SR20 / Cat VI (+18-23) – 6:00
      • 2′ @ SR22 / Cat VI (+18-23) – 3:00
      • 1′ @ SR24 / Cat V (+8-12) – 1:00
      • Row for 2’ at light pressure between each piece.
  • Stretching:
    • 10’ Stretching

Sunday, 4/14:

  • Warm-up:
    • 15’ Erg @ SR18 with three 20 stroke bursts at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 1000m / 6′ easy
    • Row four 1,000 meter pieces. In each piece:
      • 500 meters @ SR26 / Cat IV (+2)
      • 500 meters @ SR28 / Cat IV (-2)
    • Row for 6’ at light pressure during the rest period.
  • Cooldown/Stretching:
    • 10’ Erg @ SR18
    • 10′ Stretch

Week of 4/1/2019

Don’t try to pull too hard, pull evenly”. This week as we continue to erg and also begin to scull on the water, I recommend focusing on our technique in more detail.

Jim Joy does a wonderful job demonstrating two drills in the single. Listen to his advice and let’s see if we can feel the difference on when the blades meet the water more effectively. Watch the video

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 4/1/2019:

Monday, 4/1: OFF

Tuesday, 4/2:

  • Warm-up:
    • 6’ (3’ @ SR18, 3’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout:
    • 3 x 15′ / 2′ easy
    • Row three 15’ pieces at Cat VI (+18-23).
      • 1st 15’ piece: 5’ @ SR16, 5’ @ SR18, 5’ @ SR20
      • 2nd 15’ piece: 5’ @ SR17, 5’ @ SR19, 5’ @ SR21
      • 3rd 15’ piece: 5’ @ SR18, 5’ @ SR20, 5’ @ SR22
    • Row for two minutes at light pressure during the rest period.
  • Stretching:
    • 10’ Stretching

Wednesday, 4/3:

  • Warm-up:
    • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
    • 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 25’ at Cat VI (+18-23)
      • 5’ @ SR22
      • 5’ @ SR20
      • 5’ @ SR22
      • 5’ @ SR20
      • 5’ @ SR22
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 4/4:

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

Friday, 4/5:

  • Warm-up:
    • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 4′ / 3′ easy
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 1st   4’ piece:
      • 2’ @ SR23
      • 2’ @ SR25
    • 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, 4/6:

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

Sunday, 4/7:

  • Warm-up:
    • 6’ Erg (3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
    • 5’ Dynamic Stretching
  • Workout:
    • 4 x 16′ / 1′ easy
    • Row four 16’ pieces. In each piece:
      • 7’ @ SR18 / Cat VI (+18-23) – 16:00
      • 5’ @ SR20 / Cat VI (+18-23) – 9:00
      • 3’ @ SR22 / Cat VI (+18-23) – 4:00
      • 1’ @ SR24 / Cat V (+8-12) – 1:00
    • Row for 1’ at light pressure during the rest period.
  • Cooldown/Stretching:
    • 5’ Erg @ SR18
    • 10′ Stretch