Week of 3/18/2019

What is the essence of sculling? As we continue to erg while and get ready to transition back out onto the water, I thought the following video with Troy Howell from Craftsbury would be helpful to view. Note, the video was shot with a 360 camera, so once the video begins to play, click on the video and drag your cursor to the right to see Troy on the water.

View the Video

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 3/18/2019:

Monday, 3/18: OFF

Tuesday, 3/19:

• Warm-up:
  • 6’ (3’ @ SR18, 3’ @ SR20)
  • 5’ Dynamic Stretching
• Workout:
  • 3 x 15′ / 2’ easy
  • For each 15’ piece:
    • 5’ @ SR18 / Cat VI (+13-18)
    • 5’ @ SR20 / Cat VI (+13-18)
    • 5’ @ SR22 / Cat VI (+13-18)
  • Row for two minutes at light pressure during the rest period.
• Cooldown/Stretching:
  • 6’ Erg (3’@ SR20, 3’@ SR18)
  • 10’ Stretching

Wednesday, 3/20:

• Warm-up:
  • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 2 x 25′ / 2′ easy
  • Row two 25’ pieces. In each piece change the rate every 5’
    • 5’ @ SR20 / Cat VI (+13-18)
    • 5’ @ SR22 / Cat VI (+13-18)
    • etc.
  • Row for two minutes at light pressure during the rest period.
• Cooldown/Stretching:
  • 6’ Erg (2’@ SR20, 2’@ SR18, 2’@ SR16)
  • 10’ Stretching

Thursday, 3/21:

• Warm-up:
  • 20’@ SR18 with 3 bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 20-Minute Row:
    • This demonstration of fitness measures your anaerobic threshold. Row 20 minutes at the best pace you can sustain for the duration. Aim to achieve a maximum number of meters. Record your average watts. Stroke rates may range from 22-30. Also note in your data the average 500-meter split, total distance rowed, and stroke rate for future reference. We will also determine your training category paces based on your average 500-meter split.
• Cooldown/Stretching:
  • 15’ Erg (5’@ SR20, 5’ @ SR18, 5’ @ SR16)
  • 10’ Stretching

Friday, 3/22:

• Warm-up:
  • 6’ Erg  (3’ @ SR16, 3’@ SR18)
  • 5’ Dynamic Stretching
• Workout:
  • 5 x 10′ / 2′ easy
    • 4’ @ SR18 / Cat VI (+13-18)
    • 3’ @ SR20 / Cat VI (+13-18)
    • 2’ @ SR22 / Cat VI (+13-18)
    • 1’ @ SR24 / Cat V (+8-12)
  • Row for two minutes at light pressure during the rest period.
• Cooldown/Stretching:
  • 6’ Erg (3’@ SR22, 2’ @ SR20, 1’ @ SR18)
  • 10’ Stretching

Saturday, 3/23:

• Warm-up:
  • 20’@ SR18 with 3 bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 2 x 8′ w/ 3′ rest
    • 4′ @ SR22 / Cat V (+8-12)
    • 4′ @ SR24 / Cat V (+8-12)
    • Row for three minutes at light pressure between each piece.
  • 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).
• Cooldown/Stretching:
  • Set the drag factor to 100.
  • 6’ Erg (2’ @ SR20, 2’ @ SR18, 2’ @ SR16)
  • 10’ Stretching

Sunday, 3/24:

• Warm-up:
  • 6’ Erg (1’ @ SR18, 2’ @ SR20, 3’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 3 x 25′ / 2′ rests
    • 5’ @ SR22 / Cat VI (+13-18)
    • 5’ @ SR20 / Cat VI (+13-18)
    • 5’ @ SR18 / Cat VI (+13-18)
    • 5’ @ SR20 / Cat VI (+13-18)
    • 5’ @ SR22 / Cat VI (+13-18)
  • Row for two minutes at light pressure during the rest period.
• Cooldown/Stretching:
  • 6’ Erg (3’ @ SR20, 2’ @ SR18, 1’ @ SR16)
  • 10′ Stretch