Week of 4/1/2019

“Don’t try to pull too hard, pull evenly”. This week as we continue to erg and also begin to scull on the water, I recommend focusing on our technique in more detail.

Jim Joy does a wonderful job demonstrating two drills in the single. Listen to his advice and let’s see if we can feel the difference on when the blades meet the water more effectively. Watch 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 4/1/2019:

Monday, 4/1: OFF

Tuesday, 4/2:

• Warm-up:
  • 6’ (3’ @ SR18, 3’ @ SR20)
  • 5’ Dynamic Stretching
• Workout:
  • 3 x 15′ / 2′ easy
  • Row three 15’ pieces at Cat VI (+18-23).
    • 1st 15’ piece: 5’ @ SR16, 5’ @ SR18, 5’ @ SR20
    • 2nd 15’ piece: 5’ @ SR17, 5’ @ SR19, 5’ @ SR21
    • 3rd 15’ piece: 5’ @ SR18, 5’ @ SR20, 5’ @ SR22
  • Row for two minutes at light pressure during the rest period.
• Stretching:
  • 10’ Stretching

Wednesday, 4/3:

• Warm-up:
  • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • Peak Wattage Workout
    • Set the drag factor to 150.
    • Row one set of high intensity intervals:
    • 8 x (20 seconds max effort, alternating with 1:40 seconds easy rowing).
  • Rest 3’
  • Set the drag factor to 100.
  • Erg 25’ at Cat VI (+18-23)
    • 5’ @ SR22
    • 5’ @ SR20
    • 5’ @ SR22
    • 5’ @ SR20
    • 5’ @ SR22
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Thursday, 4/4:

• Warm-up:
  • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 5 x 9′ / 2′ easy
  • Row five 9’ pieces at Cat VI (+18-23). In each piece:
    • 4’ @ SR18 – 9:00
    • 3’ @ SR20 – 5:00
    • 2’ @ SR22 – 2:00
  • Row for two minutes at light pressure during the rest period.
• Cooldown/Stretching:
  • 10’ Stretching

Friday, 4/5:

• Warm-up:
  • 15’@ SR18 with 3 bursts of 20 strokes at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 4 x 4′ / 3′ easy
  • 1st   4’ piece:
    • 2’ @ SR23
    • 2’ @ SR25
  • 1st   4’ piece:
    • 2’ @ SR23
    • 2’ @ SR25
  • 1st   4’ piece:
    • 2’ @ SR23
    • 2’ @ SR25
  • 1st   4’ piece:
    • 2’ @ SR23
    • 2’ @ SR25
  • Rest 3’
  • Set the drag factor to 100.
  • Erg 20’
    • 10’ @ SR18 / Cat VI (+18-23)
    • 10’ @ SR20 / Cat VI (+18-23)
• Stretching:
  • 10’ Stretching

Saturday, 4/6:

• Warm-up:
  • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
  • 5’ Dynamic Stretching
• Workout:
  • 4 x 10′ / 2′ easy
  • Row four 10’ pieces. In each piece:
    • 4′ @ SR16 / Cat VI (+18-23) – 10:00
    • 3′ @ SR18 / Cat VI (+18-23) – 6:00
    • 2′ @ SR20 / Cat VI (+18-23) – 3:00
    • 1′ @ SR22 / Cat VI (+18-23) – 1:00
    • Row for 2’ at light pressure between each piece.
• Cooldown/Stretching:
  • 6’ Erg (3’ @ SR20, 2’ @ SR18, 1’ @ SR16)
  • 10’ Stretching

Sunday, 4/7:

• Warm-up:
  • 6’ Erg (3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 4 x 16′ / 1′ easy
  • Row four 16’ pieces. In each piece:
    • 7’ @ SR18 / Cat VI (+18-23) – 16:00
    • 5’ @ SR20 / Cat VI (+18-23) – 9:00
    • 3’ @ SR22 / Cat VI (+18-23) – 4:00
    • 1’ @ SR24 / Cat V (+8-12) – 1:00
  • Row for 1’ at light pressure during the rest period.
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10′ Stretch