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

Week of 10/28/2019

Late fall can often be a tricky time of the year. Some days the wind and weather just do not allow for rowing on the water, but we may not have shifted our focus to training indoors.

Over last winter I published a series of weekly workouts. I’d like to try to do the same this winter.

If you are still racing, or if you just finished your fall racing season, then you should take a few weeks at an easier pace.

For the athletes who are continuing to row and train regularly, I hope the following workouts can be helpful to you.

This week’s technical reminder is to remember to set your Drag Factor on the erg. Check out this short video for an explanation on how the Drag Factor works.

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 10/28/2019:

Monday, 10/28: OFF

Tuesday, 10/29:

  • Warm-up:
  • Workout:
    • 4×15′ / 2′ easy
    • Row four 5’ pieces at:
      • 5’ @ SR18 / Cat VI (+18-23) – 15:00
      • 4’ @ SR20 / Cat VI (+18-23) – 10:00
      • 3’ @ SR22 / Cat VI (+18-23) – 6:00
      • 2’ @ SR24 / Cat V (+8-12) – 3:00
      • 1’ @ SR26 /  Cat IV (+2) – 1:00
    • Row for two minutes at light pressure during the rest period.
  • Cooldown/Stretching:

Wednesday, 10/30:

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

Thursday, 10/31:

Friday, 11/1:

Saturday, 11/2:

  • Warm-up:
  • Workout:
    • 5000m with rate changes every 1000m: 22-24-26-24-22
    • Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows:
      • 1000 meters @ SR22,
      • 1000 meters @ SR24,
      • 1000 meters @ SR26,
      • 1000 meters @ SR24,
      • 1000 meters @ SR22.
  • Cooldown/Stretching:

Sunday, 11/3:

  • Warm-up:
  • Workout:
    • 3 x 24′ / 1′ easy
      • 4’ @ SR22 / Cat VI (+18-23) – 24:00
      • 6’ @ SR20 / Cat VI (+18-23) – 20:00
      • 4’ @ SR22 / Cat VI (+18-23) – 14:00
      • 6’ @ SR20 / Cat VI (+18-23) – 10:00
      • 4’ @ SR22 / Cat VI (+18-23) – 4:00
    • Rest for 1’ between each piece.
  • Cooldown/Stretching:

 

Published by

Mike Wagner

Mike began rowing in 1992 during his freshman year at Hofstra University. He learned to scull the following summer at the Sagamore Rowing Association. Mike continues to scull and coach both at Sagamore and at the Craftsbury Outdoors Center in Vermont. He also works with the Joy of Sculling Coaching Conferences as their Program Manager.

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