Week of 4/15/2019

 In Workouts

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
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When Coach Stays ... we're edging today. Okay, fine, But I am going to complain the whole time.