A Quiet Example of Excellence

larry-klecatsky

I was inspired today when I read Row2k.com’s article on “A Quiet Example of Excellence: Dr. Lawrence Klecatsky – 1941-2018”. Larry Klecatsky rowed for the NYAC and recently passed away. The article captures the spirit that Larry brought to rowing and his impact on those around him. If you have a few minutes, I highly recommend reading the article.

The workouts for this week are below. Jason will be leading this Saturday’s group workout!

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.

Good luck to all of the athletes who are pursuing the Concept2 Holiday Challenge. Visit the Winter Rowing for Adults page on Sagamore Rowing website for more info.

–Mike

Week of 12/17/2018:

Monday, 12/17 OFF

Tuesday , 12/18 Open Row

  • Warm-up:
    • 20’ Erg (First 6’ @ SR18, 5’@ SR20, 4’ @ SR22, 3’ @ SR22, and 2’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 3 x 3′  / 2′ easy
    • For each 3’ piece do:
      • 2’ @ SR28
      • 1’ @ SR30
    • Row three 3 minute pieces. Row for two minutes at light pressure between each piece.
    • Cat III pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then paced at 2 seconds per 500-meters faster per 500-meters.
    • Pre-set the monitor for time intervals of 3’ work time, 2’ rest time.
  • Cool down/Stretching:
    • 20’ Erg @ SR: 18-20 (First 10’@ SR20, then 10’ @ SR18)
    • 10’ Stretching

Wednesday, 12/19 Optional, On-Your-Own

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 6 x 2000m rate increase 20-26 / 2’  easy
    • Row six 2000 meter pieces. In each piece the
      • First 1000m @ SR20
      • Then 500m @ SR22
      • 250m @ SR24
      • 250m @ SR26.
    • Row for two minutes at light pressure during the rest period.
    • Do the 2000m pieces at Cat VI-Cat V pace. Increase the pressure as the stroke rate increases.
    • 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
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Pre-set the monitor for distance intervals of 2000 meter work time, 2’ rest time.
  • Cool down/Stretching:
    • 5’ Erg @ SR18
    • 10’ Stretching

Thursday, 12/20 Open Row

  • Warm-up:
    • 12’ Erg (6’ @ SR18, 6’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 4 x 8’ @ SR24-26 / 2 min easy
    • Row four 8 minute pieces.
      • First 4’ @ SR24
      • Then 4’ @ SR26
    • Row for two minutes at light pressure between each piece.
    • Do the 8′ pieces at Cat V pace.
    • Cat V pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then  8-12 seconds slower per 500-meters.
    • Pre-set the monitor for time intervals of 8’ work time, 2’ rest time.
  • Cool down/Stretching:
    • 16’ Erg @ SR: 18-20 (First 8’ @ SR20, then 8’@ SR18)
    • 10’ Stretching

Friday, 12/21 OFF

Saturday, 12/22 Open Row  – Group Workout with Jason

  • Warm-up:
    • 8’ Erg (4’ @ SR18, 4’ @ SR20)
    • 5’ Dynamic Stretching
  • Workout: 4’-6’-8’-10’-8’-6’-4’ pyramid / 2’ easy
    • Pre-set the monitor for 60 minutes.
    • Row seven intervals in a pyramid of 4-6-8-10-8-6-4, with two minutes at light pressure after each interval. A four minute piece, then two light, a six minute piece, two light and so on. The recommended stroke rates are below:
      • 4’ @ SR18
      • 6’ @ SR20
      • 8’ @ SR22
      • 10’ @ SR20
      • 8’ @ SR22
      • 6’ @ SR20
      • 4’ @ SR18
    • Do the 4’-6’-8’-10’-8’-6’-4’ pyramid pieces at Cat VI pace.
    • 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
  • Cool down/Stretching:
    • 8’ Erg @ SR: 18-20 (First 4’@ SR20, then 4’ @ SR18)
    • 10’ Stretching

Sunday, 12/23 Open Row

  • Warm-up:
    • 20’ Erg (First 6’ @ SR18, 5’@ SR20, 4’ @ SR22, 3’ @ SR22, and 2’ @ SR24)
    • 5’ Dynamic Stretching
  • Workout: 7 x 1’ @ SR26 / 30 sec easy
    • Row seven 1 minute pieces at a stroke rate of 26.
    • Row for 30 seconds at light pressure between each piece.
    • Cat III pace is determined by comparing your 20′ average pace per 500-meters and your target pace is then paced at 2 seconds per 500-meters faster per 500-meters.
    • Pre-set the monitor for time intervals of 3’ work time, 2’ rest time.
  • Cool down/Strength Circuit/Stretching:
    • 20’ Erg @ SR: 18-20 (First 10’@ SR20, then 10’ @ SR18)
    • 15’ Strength Circuit
    • 10’ Stretching