Week of 1/28/2019

The Gold Coast Classic this past Saturday was a terrific erg race. Congrats to everyone who raced and everyone who came out to cheer on the rowers. Well done! The regatta results are now online on RegattaCentral  (PDF).

If you are interested, our next erg race is on February 10 at the Strong Island Sprints at St Anthony’s High School in South Huntington, NY. #GoSagamore

As always, 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

Week of 1/28/2019:

Monday, 1/28: OFF

Tuesday , 1/29:

• Warm-up:
  • 20’ Erg (8’ @ SR18, 6’ @ SR20, 4’ @ SR22, 2’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 2 x 2000m rate increase / 4 min easy
  • Row two 2000 meter pieces. In each piece:
    • 1000 meters @ SR26 / Cat VI
    • 500 meters @ SR28 / Cat III
    • 250 meters @ SR30 / Cat III
    • 250 meters @ SR32 / Cat II
  • Row for four minutes at light pressure during the rest period.
  • Cat IV pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 2 seconds per 500-meters slower.
  • Category III  is determined by comparing your 20′ average pace per 500-meters and going 2 seconds per 500-meters faster than your test pace.
  • Category II (Cat II) is racing pace. The pace is 5% faster than your 20-minute test pace.
  • Pre-set the monitor for distance intervals of 2000m work time and 4’ rest time.
• Cooldown/Stretching:
  • 18’ Erg (6’ @ SR22, 6’ @ SR20, 6’ @ SR18)
  • 10’ Stretching

Wednesday, 1/30:

• Warm-up:
  • 8’ Erg (4’ @ SR18, 4’@ SR20)
  • 5’ Dynamic Stretching
• Workout: 5 x 3000m / 3 min easy
  • Row five 3000 meter pieces. Row for three minutes at light pressure between each piece.
  • For each 3000 meter piece at Cat VI:
    • Erg 1000 meters @ SR18
    • Erg 1000 meters @ SR20
    • Erg 1000 meters @ SR22
  • Cat VI pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then 18-23 seconds slower per 500-meters
  • Pre-set the monitor for distance intervals of 3,000m work distance, 3’ rest time.
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Thursday, 1/31:

• Warm-up:
  • 26’ Erg (8’ @ SR18, 7’ @ SR20, 6’ @ SR20, 5’ @ SR24)
  • 5’ Dynamic Stretching
• Workout: 5 x 1500m  / 2 min easy
  • Row five 1500 meter pieces. For each 1500m piece:
    • Erg 750 @ SR22 / Cat V
    • Erg 750 @ SR24 / Cat V
  • Row for two minutes at light pressure between each 1500.
  • Cat V target pace is 8-12 seconds slower per 500-meters compared to your 20′ test pace.
  • Pre-set the monitor for distance intervals of 1500m work time and 2’ rest time.
• Cooldown/Stretching:
  • 21’ Erg (7’ @ SR22, 7’ @ SR20, 7’ @ SR18)
  • 10’ Stretching

Friday, 2/1: OFF

Saturday, 2/2: Open Row  – Group Workout with Mike

• Warm-up:
  • 10’ Erg (5’ @ SR18, 3’ @ SR20, 2’ @ SR22)
  • 5’ Dynamic Stretching
• Workout: 2 x 21’ with rate increase / 4’ easy
  • Row two 21 minute pieces.
    • 6’ @ SR20 / Cat VI
    • 5’ @ SR22 / Cat V
    • 4’ @ SR24 / Cat V
    • 3’ @ SR26 / Cat VI
    • 2’ @ SR28 / Cat III
    • 1’ @ SR30 / Cat II
  • Row for four minutes at light pressure between each piece.
  • Cat VI pace is 18-23 seconds slower per 500-meters compared to your 20′ test pace.
  • Cat V pace is 8-12 seconds slower per 500-meters compared to your 20′ test pace.
  • Cat IV pace is 2 seconds slower per 500-meters compared to your 20′ test pace.
  • Cat III  is 2 seconds faster per 500-meters compared to your 20′ test pace.
  • Cat II is racing pace. The pace is 5% faster than your 20-minute test pace which is roughly 7 seconds faster per 500-meters compared to your 20′ test pace.
  • Pre-set the monitor for time intervals of 21’ work distance, 4’ rest time.
• Cooldown/Core Exercises/Stretching:
  • 10’ Erg (First 5’@ SR20, then 5’ @ SR18)
  • 7’ Core Exercises
  • 10’ Stretching

Sunday, 2/3:

• Warm-up:
  • Race warm up: 20’ Erg  @ SR18 with three burst of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 2 sets of (6 x 12 strokes at maximum speed/20 strokes off) Rest 8’ between sets.
    • • The 12 strokes are at your best effort. Recommend a stroke rate of 30-32.
      • The 20 strokes off can be done on the paddle at SR18.
  • After completing the above workout, then erg for 20’@ SR 24 / Cat V pace
    • Cat V pace is 8-12 seconds slower per 500-meters compared to your 20′ test pace.
    • Pre-set the monitor for a single time of 20’ work time.
• Cooldown/Stretching:
  • 15’ Erg @ SR18
  • 10’ Stretching