Week of 11/26/2018

I hope everyone had a very Happy Thanksgiving.

Looking ahead, this week’s suggested workout are below. Please refer to last week’s post for information about training paces.

Also, for athletes who are interested, you may want to participate in the Concept2 Holiday Challenge. It’s a terrific way to stay motivated over the holidays. I definitely find that the challenge motivates me to be more consistent in my training.

The workouts for this week 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.

Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Download Workouts (PDF)

Week of 11/26/2018:

Monday, 11/26 OFF

Tuesday , 11/27 Open Row

• Warm-up:
  • 20’ Erg (First 6’ @ SR16, 5’@ SR18, 4’ @ SR20, 3’ @ SR22, and 2’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 2 x 10’ short intervals (Cat III)
  • Pre-set the monitor for a work time of 10:00 and a rest time of 4:00.
  • Each interval alternate between 40 seconds fast rowing and 20 seconds easy rowing.
  • During the rest time continue rowing at light pressure.
• Cooldown/Stretching:
  • 15’ Erg @ SR: 18-20 (First 5’ @ SR22, then 5’@ SR20, then 5’@ SR18)
  • 5’ Stretching

Wednesday, 11/28 Optional, On-Your-Own

• Warm-up:
  • 8’ Erg (6’ @ SR18, 6’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 3 x 6K (Cat VI) / 3′ rest
  • 2K @ SR18,
  • 2K @ SR20,
  • 2K @ SR22
  • Rest, row lightly for 3’ between pieces.
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Thursday, 11/29 Open Row

• Warm-up:
  • 12’ Erg (6’ @ SR18, 6’ @ SR20)
  • 5’ Dynamic Stretching
• Workout: 6 x 1K @ SR22 (Cat VI) / 2 min easy
  • Row eight 1000 meter pieces.
  • Row for two minutes at light pressure between each 1000-meter piece.
• Cooldown/Stretching:
  • 8’ Erg @ SR: 18-20 (First 4’ @ SR20, then 4’@ SR18)
  • 10’ Stretching

Friday, 11/30 OFF

Saturday, 12/01 Open Row  – Group Workout with Mike

• Warm-up:
  • 6’ Erg (3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 3 x 15′ (Cat VI pace)
  • 5′ @ SR22,
  • 4′ @ SR20,
  • 3′ @ SR18,
  • 2′ @ SR17,
  • 1′ @ SR16
  • Rest, row lightly for 3’ between pieces.
• Cooldown/Core/Stretching:
  • 5’ Erg @ SR18
  • 5’ Core Exercise
  • 10’ Stretching

Sunday, 12/02 Open Row

• Warm-up:
  • 10’ Erg (First 4’ @ SR18, 3’@ SR20, 2’ @ SR22, and 1’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 6 x 2:30 (Cat III)
  • Pre-set the monitor for a work time of 2:30 and a rest time of 4:00.
  • 1st piece @ SR26,
  • 2nd piece @ SR27,
  • 3rd piece @ SR28,
  • 4th piece @ SR29,
  • 5th piece @ SR30,
  • 6th piece @ SR31.
  • Rest, row lightly for 4’ between pieces.
• Cooldown/Core/Stretching:
  • 12’ Erg (6’ @ SR20, 6’ @ SR18)
  • 5’ Core Exercise
  • 10’ Stretching