Week of 4/8/2019

The overall goal of this week’s drills is to emphasize a series of drills to learn how to become more comfortable reaching full slide. We can then begin to focus on how the blades meet the water most efficiently.

The first drill is Moving Hands and Knees Together. The purpose of this drill is to practice the first 6 inches of the drive. Get a feel for as the knees move, the handles move. This is a short stroke, focusing on just the very beginning of the drive. Watch the video

The second drill is the Three Pause Drill. The purpose of this drill is to break down the parts of the recovery and the entry to gain a better understanding of how to let the blades meet the water efficiently. Start by sitting at the release, blades square in the water. Release the blade from the water and feather, then slide up the full slide with the blades feathered on the water and pause. Then square the blades into the water and again pause. Then take a full stroke to the release and release the blade onto the feather. Let the boat glide, then bring the boat to a stop and reset. 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 4/8/2019:

Monday, 4/8: OFF

Tuesday, 4/9:

• Warm-up:
  • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 5 x 4′ / 3′ easy
  • Row five 4’ pieces at Cat VI (+18-23).
    • 2’ @ SR18, 1’ @ SR20, 1’ @ SR22
  • Row for three minutes at light pressure during the rest period.
• Stretching:
  • 10’ Stretching

Wednesday, 4/10:

• Warm-up:
  • 6’ Erg (2’@ SR18, 2’@ SR20, 2’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 3 x 20′ / 2′ easy at Cat VI (+18-23)
    • 5’ @ SR16
    • 5’ @ SR18
    • 5’ @ SR20
    • 5’ @ SR22
• Cooldown/Stretching:
  • 5’ Erg @ SR18
  • 10’ Stretching

Thursday, 4/11:

• Warm-up:
  • 10’ (4’ @ SR16, 3’ @ SR18, 2’ @ SR20, 1’ @ SR22)
  • 5’ Dynamic Stretching
• Workout:
  • 10,000m @ SR20, #PCR10KCHALLENGE
  • Erg one 10,000 meter piece at SR20 at your best effort.
• Cooldown/Stretching:
  • 10’ (1’ @ SR22, 2’ @ SR20, 3’ @ SR18, 4’ @ SR16)
  • 10’ Stretching

Friday, 4/12:

• Warm-up:
  • 6’@ SR18
  • 5’ Dynamic Stretching
• Workout:
  • Drag Factor Workout. 19 x 1’ on @ SR24 / 30 seconds easy
  • Start at your “training drag” and then we go up by 6 segments to 10, then back 9 to 1, then back up to starting drag. So example for me; Vent Settings: 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, 2, 3, 4, 5
  • Follow Eric Murray, two-time Olympic Gold Medalist,  as he does this workout: https://www.youtube.com/watch?v=pgd_-ar5NoA&t=48s
• Stretching:
  • 10’ Stretching

Saturday, 4/13:

• Warm-up:
  • 6’ Erg (3’ @ SR16, 2’ @ SR18, 1’ @ SR20)
  • 5’ Dynamic Stretching
• Workout:
  • 6 x 15′ / 2′ easy
  • Row six 15’ pieces. In each piece:
    • 5′ @ SR16 / Cat VI (+18-23) – 15:00
    • 4′ @ SR18 / Cat VI (+18-23) – 10:00
    • 3′ @ SR20 / Cat VI (+18-23) – 6:00
    • 2′ @ SR22 / Cat VI (+18-23) – 3:00
    • 1′ @ SR24 / Cat V (+8-12) – 1:00
    • Row for 2’ at light pressure between each piece.
• Stretching:
  • 10’ Stretching

Sunday, 4/14:

• Warm-up:
  • 15’ Erg @ SR18 with three 20 stroke bursts at race pace.
  • 5’ Dynamic Stretching
• Workout:
  • 4 x 1000m / 6′ easy
  • Row four 1,000 meter pieces. In each piece:
    • 500 meters @ SR26 / Cat IV (+2)
    • 500 meters @ SR28 / Cat IV (-2)
  • Row for 6’ at light pressure during the rest period.
• Cooldown/Stretching:
  • 10’ Erg @ SR18
  • 10′ Stretch