Week of 3/4/2019

Now that our winter group rows have concluded, I encourage everyone to continue to enjoy working out independently. I plan to continue to post a suggested workouts each week on my site, so check back for updates. 

As the spring season begins, it’s important to remain focused on rowing efficiently. Especially once you return to rowing on the water. This week’s suggested workouts are below.

Tech Talk
For this week, consider trying the 6-inch pause drill in this video. Note, the hands only go 6-inches away, so it is not a drill for locking you arms out fully, it is instead a drill that builds off of our talk on Rhythm and the Two Wholes from last week. Keep the hands and body fluid around the release, in and out at the same speed.

iPhone as Speedcoach
I saw this video on using your iPhone as a Speedcoach. If you’d like to try using a phone in your shell, please be sure to mount the phone securely and invest in a proper waterproof case.

Safety is Everyone’s Priority
USRowing posted an excellent article on Safety. I highly recommend reading the article and watching the USRowing Safety video BEFORE you head out onto the bay for your first row this season!

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 3/4/2019:

Monday, 3/4: OFF

Tuesday , 3/5:

• Warm-up:
  • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 5 x 12′ rate change 22-24 / 2 min easy
  • Row five 12′ pieces.
  • In each piece change the rate every 3′.
    • 3′ @ SR22 / Cat VI (+13-18)
    • 3′ @ SR24 / Cat V (+8-12)
    • 3′ @ SR22 / Cat VI (+13-18)
    • 3′ @ SR24 / Cat V (+8-12)
  • Row for two minutes at light pressure during the rest period.
• Cooldown/Stretching:
  • 6’ Erg (3’@ SR20, 3’@ SR18)
  • 10’ Stretching

Wednesday , 3/6:

• Warm-up:
  • 15’ Erg (5’@ SR18, 4’@ SR20, 3’ @ SR22, 2’ @ SR24, 1’ @ SR26)
  • 5’ Dynamic Stretching
• Workout:
  • Peak Wattage Workout
    • Set the drag factor to 130.
    • Row one set of high intensity intervals:
    • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
  • Steady State Workout
  • 2 x 6000m / 2 min easy
    • Set the drag factor to 100.
    • Row two 6000 meter pieces.
      • 1000m @ SR18 / Cat VI (+13-18)
      • 1000m @ SR20 / Cat VI (+13-18)
      • 1000m @ SR22 / Cat VI (+13-18)
      • 1000m @ SR24 / Cat V (+8-12)
      • 1000m @ SR22 / Cat VI (+13-18)
      • 1000m @ SR20 / Cat VI (+13-18)
    • Row for two minutes at light pressure between each piece.
• Cooldown/Stretching:
  • 6’ Erg (3’@ SR20, 3’@ SR18)
  • 10’ Stretching

Thursday , 3/7:

• Warm-up:
  • 18’ Erg  (6’@ SR16, 5’@ SR18, 4’@ SR20, 3’@ SR22)
  • 10’ Dynamic Stretching
• Workout:
  • 6 x 4 min / 3 min easy
  • Row six 4 minute pieces.
    • 2’ @ SR24 / Cat V (+8-12)
    • 2’ @ SR27 / Cat IV (+2)
  • Row for three minutes at light pressure between each piece.
• Cooldown/Stretching:
  • 15’ Erg (5’ @SR22, 5’@ SR20, 5’ @ SR18)
  • 10’ Stretching

Friday , 3/8:

• Warm-up:
  • 10’ Erg  (4’@ SR16, 3’@ SR18, 2’@ SR20, 1’@ SR22)
  • 10’ Dynamic Stretching
• Workout:
  • 2 x 30 min / 2 min easy
  • Row two 30 minute pieces.
    • 5’ @ SR18 / Cat VI (+13-18)
    • 5’ @ SR20 / Cat VI (+13-18)
    • 5’ @ SR22 / Cat VI (+13-18)
    • 5’ @ SR20 / Cat VI (+13-18)
    • 5’ @ SR22 / Cat VI (+13-18)
    • 5’ @ SR24 / Cat V (+8-12)
  • Row for two minutes at light pressure between each piece.
• Cooldown/Stretching:
  • 6’ Erg (2’@ SR22, 2’ @ SR20, 2’ @ SR18)
  • 10’ Stretching

Saturday , 3/9:

• Warm-up:
  • 10’ Erg (4’ @ SR16,  3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 4 x 15′ / 4′ easy
    • 6′ @ SR18 / Cat VI (+13-18)
    • 5′ @ SR21 / Cat VI (+13-18)
    • 4′ @ SR24 / Cat V (+8-12)
    • Row for four minutes at light pressure between each piece.
• Cooldown/Core Exercises/Stretching:
  • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
  • 5’ Core Exercises
  • 5’ Stretching

Sunday , 3/10:

• Warm-up:
  • 9’ Erg (4’ @ SR18, 3’ @ SR20, 2’ @ SR22)
  • 10’ Dynamic Stretching

Workout:

• Row a 65′ piece at a sustainable intensity, varying your stroke rate as follows:

Time	SR	Category	Countdown
8′	@ SR18	Cat VI (+13-18)	65:00
5′	@ SR22	Cat VI (+13-18)	57:00
1′	@ SR26	Cat IV (+2)	52:00
5′	@ SR22	Cat VI (+13-18)	46:00
8′	@ SR18	Cat VI (+13-18)	43:00
5′	@ SR22	Cat VI (+13-18)	34:00
1′	@ SR26	Cat IV (+2)	31:00
5′	@ SR22	Cat VI (+13-18)	29:00
8′	@ SR18	Cat VI (+13-18)	26:00
5′	@ SR22	Cat VI (+13-18)	17:00
1′	@ SR26	Cat IV (+2)	14:00
5′	@ SR22	Cat VI (+13-18)	12:00
8′	@ SR18	Cat VI (+13-18)	9:00

• Cooldown/Stretching:
  • 15’ Erg (4’ @ SR20, 5’ @ SR18, 6’ @ SR16)
  • 10′ Stretch