Winter Training Schedule 2003-04
Erg Calculator

Week 13 - March 8-12
Competitive Team

Sunday – 10’ SS + 5’ SS with power 10’s

  • Max Effort, Go for best score on all
  • 7* (2’ On : 1’ Off) @ 22-24-22-26-22-24-22spm
  • rest 8-10’
  • 7 * (1’ On : 1’ Off) @ 24-26-24-28-24-30-24spm
  • rest 8-10’
  • 7 * (30" On : 1’ Off) @ 20-22-24-26-28-30-32spm

Monday – 5 ‘ Drilling + 10’ SS + 5’ SS with power 10’s

  • 2 * (3 *10’:1:30 rest)
  • pace – 4K + 10, +9, +8
  • rest – 3’

Tuesday – 5 ‘ Drilling + 10’ SS + 5’ SS with power 10’s ( Projected off 4K)

  • 2K – 750 @ 4k-5 , 500 @ 4k –6, 500 @ 4k-7, 250 open : 10’ rest
  • 2K – 750 @ 4k-3 , 500 @ 4k –4, 500 @ 4k-5, 250 open : 10’ rest
  • 750 Open

Wednesday – 5 ‘ Drilling + 10’ SS + 5’ SS with power 10’s ( Use your 2K goal as pace)

  • 2K – 750 @ 2k + 4 , 500 @ 2k+3, 500 @ 2K+2, 250 open : 10-12’ rest
  • 2K – 750 @ 2k + 6, 500 @ 2k + 5, 500 @ 2k + 4, 250 open : 10-12’ rest
  • 750 Open

Thursday – 5 ‘ Drilling + 10’ SS + 5’ SS with power 10’s

  • 3’ On – 3’ Off – 3’ On @ 2K goal pace : 15’ rest w/paddling
  • 3’ On – 3’ Off – 2’ On @ 2k goal pace : 5’ rest
  • 20’ SS

Friday – 5 ‘ Drilling + 10’ SS + 5’ SS with power 10’s

  • 2 * ( 3’ On-3’ Off – 2’ On – 2" Off – 1’ On – 1’ Off) : 15’ rest w/ paddling
  • pace – 3’ @ 2K , 2’ @ 2K-(1-2) , 1’ OPEN
  • 20 ‘ SS

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 12 - February 29 - March 5
Competitive Team

Sunday – 10’ SS + 5’ SS with power 10’s

  • Max Effort, Go for best score on all
    • 8 * 1’: 2’ @ 18-22
    • 7 * 40" : 1’ @ 22-26
    • 6 * 30" : 1’ @ 26-30

Monday – Individual Warm-ups with some drilling Straight Arm Sequence for Non-Testers

  • 4K Test + 30’ SS
  • 6 * 2K
    • pace – 4K + 12, +10, +8, +7, +6, +12
    • rest – 1’-1’-2’-2’-3’

Tuesday – Individual Warm-ups with some drilling Pause Drills for Non-Testers

  • 4K Test + 30’ SS
  • 2 * (3 *10’:1:30 rest)
    • pace – 4K + 12, +11, +10
    • rest – 3’

Wednesday – Individual Warm-ups with some drilling Straight Arm Sequence for Non-Testers

  • 4K Test + 30’ SS
  • 10’-9’-8’-7’-6’-5’-4’-3’-2’-1’ : 1’ rest
      • pace – +12 …………to…………….max
      • Reduce pace every piece

Thursday – Individual Warm-ups with some drilling Pause Drills for Non-Testers

  • 4K Test + 30’ SS
  • 12 * 500m : 2:30
    • pace – 4K – (6-8)

Friday – Individual Warm-ups with some drilling Straight Arm Sequence for Non-Testers

  • 4K Test + 30’ SS
  • 12 * 500m
    • pace : rest – < 1:50 : 2:30 ; < 1:55 : 2:45 ; > 1:55 : 3:00

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 11 - February 22-27
Competitive Team

Sunday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • Max Effort, Go for best score on all
    • 2 * 1’ @ 20: 1’
    • 2 * 2’ @ 24: 2’
    • 2 * 3’ @ 26: 3’
    • 2 * 4’ @ 24: 4’
    • 2 * 3’ @ 28: 3’
    • 2 * 2’ @ 30: 2’
    • 2 * 1’ open : 1’

Monday – 10’ SS + feet out 90" legs, 90" legs/swing, 90" full stroke + feet out 5’ SS with ratio shifts

  • 12 * 4’ : 30" rest
      • easy to hard ( sub 4k pace)

Tuesday – 10’ SS + 5’ SS with power 10’s at 4K

  • 2 * 32 : rest 4’
    • 1:1:2:2:3:3:4:4:3:3:2:2:1:1 @ 4K goal pace

Wednesday – 10’ SS + 5’ drilling + 5’ SS with ratio shifts

  • 10’-9’-8’-7’-6’-5’-4’-3’-2’-1’ : 1’ rest
      • pace – +10 …………to…………….max
      • Reduce pace by .5 every piece

Thursday – 5’ SS + 5’ drilling + 5’ SS with ratio shifts

  • 3 * 20 : 3’ rest
    • 1) 4K+10 2) 1:40 : 20" at 4K goal pace 3) 4K + 12-15

Friday – 5’ SS + 5’ drilling + 5’ SS with ratio shifts

  • 4 * 2500 : 5-6’ rest
    • 1) 4K goal pace 2) 4K+15 3) 4K goal pace 4) 4K+15
  • 1 *1500 open

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 10 - February 15-20
Competitive Team

Sunday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • Blasters : Max Effort, Go for best score on all
    • 8 * 90": 90" @ 24 - rest 6’
    • 7 * 60" : 60" @ 26 - rest 6’
    • 6 * 40" : 60" @ 28 - rest 6’

Monday – 20’ pause drills w/ dbl. Recovery and 6’ SS w/ ratio shifts

  • 2 * 32’
    • 3’@4k+5 – 4’@4k+4 – 3’@4k+3 – 5’@4k+10 – 3’@4k+4 – 4’@4k+3 – 3’@4k+2 : 1’ rest
      • rest 5-7’ between

Tuesday – 20’ pause drills w/ dbl. Recovery and 6’ SS w/ ratio shifts

  • 10’-9’-8’-7’ : 8:30 rest
    • pace-4k+2 or better; row the 7’ piece at 4k or better

Wednesday – 20’ pause drills w/ dbl. Recovery and 6’ SS w/ ratio shifts

  • 10’-9’-8’-7’ : 8:30 rest
    • pace-4k+2 or better; row the 7’ piece at 4k or better

or

  • 10’-9’-8’-7’-6’-5’-4’-3’-2’-1’ : 1’ rest
      • pace – easy …………to…………….hard
      • only for those who did the workout Tuesday

Thursday – 20’ pause drills w/ dbl. Recovery and 6’ SS w/ ratio shifts

  • 5 * 10’ : 1:30 rest
    • 1,3,5) 4k+10 SS
    • 2,4) 2’On:30"off, pace is 4K – 1 or better

Friday – 20’ pause drills w/ dbl. Recovery and 6’ SS w/ ratio shifts

  • 71’ SS
    • 6 * 11 : 1’ rest
      • pace – 4k+(12-15)

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 9 - February 9-13
Competitive Team

Sunday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • Blasters : Max Effort, Go for best score on all
    • 8 * 40": 40" @ 26 - rest 6’
    • 7 * 45" : 50" @ 28 - rest 7’
    • 6 * 50" : 1’ @ 30 - rest 8’
    • 5 * 1’ : 2’ open

Monday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • 3 * 4K : rest 7-8’
    • 1) 4K + 6 2) 4K + 4 3) 4K + 6

Tuesday – 20’ Double Recovery, feet out, increasing pressure as drill progresses; finish with 5’ SS

  • 5 * 2500 : 2:30 rest
    • rates – 18-20-22-20-18 / 500m

Wednesday – 20’ pause drills w/ dbl. Recovery and 4’ SS w/ ratio shifts

  • 2 * 20’ – (3’ On : 1’ Off) : rest 5-7’
    • 1) 4K + 6, +5, +4, +3, + 2 at lowest cadence possible
    • 2) 4K + 4
  • 1 * 15 – 4K + 8

Thursday – 20’ Drilling finishing w/ 10’ SS w/ratio shifts

  • 3 * 15’ : rest 6’
    • (5’@ 20 - 4’@22 - 3’@24 - 2’@26 -1’@28)

Friday – 20’ Drilling finishing w/ 10’ SS w/ratio shifts

  • 10’-9’-8’-7’-6’-5’-4’-3’-2’-1’ : 1’ rest
      • pace – 4k +11.5 - +11 - +10.5 - +10 - +9 - +9.5 - +8 - +6 - +4 - open

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 8 - February 1-6
Competitive Team

Sunday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • Blasters : Max Effort, Go for best score on all
    • 3 * 750m @ 24, 26, 28 : 4’ rest
      • rest 5’
    • 4 * 500m @ 26, 28, 30, 32 : 3’ rest
      • rest 5’
    • 5 * 250m - open : 2’ rest

Monday – 5’ S.A.S., feet out; 5’ SS 4K+15, 4’ SS 4K+12, 1’ HARD

  • A
    • 1 * 10’ @ 4K + 8 ; 3 * 15’ @ 4K + 6-7
      • 5’ rest
  • B
    • 4K test
      • join in with A workout when ready, change pace to +12

Tuesday – 20’ Double Recovery, feet out, increasing pressure as drill progresses; finish with 5’ SS

  • A
    • Tanks – 10’ Drilling ; 20’ Hard SS - 3’ @ 20, 1’ @ 24
    • Ergs – 20’ Hard SS – 3’ @ 20, 1’ @ 24
  • B
    • 4K test
      • 30 ‘ SS drilling in Tanks

Wednesday – 20’ Double Recovery and S. A. S., feet out; finish with 5’ SS

  • A
    • 3 * 2500m : 6’ rest
      • every 500m – 20spm @ +5, 22 @ +4, 24 @ +3, 26 @ +2, 28 @ 4K pace
  • B
    • 4K test
      • 4K @ test pace + 12

Thursday – 20’ Double Recovery, feet out, increasing pressure as drill progresses; finish with 5’ SS

  • A
    • 10’-9’-8’-7’-6’-5’-4’-3’-2’-1’ : 1’ rest
      • pace – 4k +12 - +11.5 - +11 - +10.5 - +10 - +9 - +7 - +5 - +3 - open
  • B
    • 4K test
      • join in with A workout when ready

Friday – 20’ Double Recovery, feet out, increasing pressure as drill progresses; finish with 5’ SS

  • A
    • 4 * 3K @ 4K +6
      • rest 5’
  • B
    • 4K test
      • 4K @ pace + 12

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 7 - January 25-30
Competitive Team

Sunday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • Blasters : Max Effort, Go for best score on all
    • 7* (2’ On : 1’ Off) @ 22-24-22-26-22-24-22spm
      • rest 8-10’
    • 7 * (1’ On : 1’ Off) @ 24-26-24-28-24-30-24spm
      • rest 8-10’
    • 7 * (30" On : 1’ Off) @ 20-22-24-26-28-30-32spm

Monday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 64’ (10-9-8-7-6-5-4-3-2-1) : 1’ rest
    • 4K+12 for 10’&9’; 4K+10 for 8’&7’; 4K+8 for 6’&5’; 4K+6 for 4’&3’; 4K+4 for 2’; Open for 1’

Tuesday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 25’ (4’ @ 22 : 1’ @ 26)
    • pace – 4’ @ 4K + 10 ; 1’ @ 4K
  • 8-10’ rest
  • 25’ (4’ @ 20 : 1’ @ 24)
    • pace – 4’ @ 4K + 12 ; 1’ @ 4K + 2

Wednesday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • A (only for those who worked out Tuesday night)
    • 5 * 10’ : 1’30" rest
      • pace - 4K + 12
  • B
    • 4 * 2500m : 6’ rest
      • 1) 4K + 3 2) 4K+4 3) 4K+5 4) 4K + 6

Thursday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 64’ (10-9-8-7-6-5-4-3-2-1) : 1’ rest
    • 4K+15 for 10’&9’; 4K+12 for 8’&7’; 4K+10 for 6’&5’; 4K+7 for 4’&3’; 4K+4 for 2’; Open for 1’

Friday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • CD workout (pick a CD between 45 and 65 minutes long; push play and erg ‘till it stops)
    • Pace – 4K + 12-15

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 6 - January 18-23
Competitive Team

Sunday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • 7* (1’ On : 2’ Off) @ 20-22-24-22-20-22-24spm
    • rest 8-10’
  • 7 * (40" On : 1’ Off) @ 22-24-26-24-22-24-26spm
    • rest 8-10’
  • 7 * (30" On : 1’ Off) @ 20-22-24-26-28-30-32spm

Monday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 64’ (10-9-8-7-6-5-4-3-2-1) : 1’ rest
    • 4k+15 for 10’&9’; 4K+12 for 8’&7’; 4K+10 for 6’&5’; 4K+8 for 4’&3’; 4K+6 for 2’; Open for 1’

Tuesday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 30’ (4’ On : 1’ easy)
    • 4’ @ 22…..4’ @ 24…..4’ @ 26…..4’@24…..4’@22
      • 4K+8…….4K+ 6……….4K+4…………4K+6……..4K+8
  • 35’ ( 6’ On : 1’ easy)
    • 6’ @ 22…..6’ @ 24…..6’ @ 26…..6’@24…..6’@22
      • 4K+12…….4K+ 10……..4K+8…….…4K+10…….4K+12

Wednesday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • A only for those who worked out Tuesday night
    • 6 @ 2k; 4K+12
      • rest – 1’, 1’, 2’, 2’, 3’
  • B
    • 3 * 3000m : 6’ rest
      • 1) 4K + 3 2) 4K+4 3) 4K+5

Thursday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 2 * [ 3* (8’ On : 3’ Off)
    • 1) 4K+6 2) 4K+8 3) 4K+10
    • 4) 4K+8 5) 4K+10 6) 4K+12

Friday – 20’ - Pick Drill, feet out, increasing pressure as recovery lengthens; SAS 1..5p, finish with 5’ SS

  • 5 * 10’: 1’30" rest
    • 1) 4K+15 2) 4K+12 3) 4K+10 4) 4K+12 5) 4K+15

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 5 - January 11-16
Competitive Team

Sunday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • 7* (1’ On : 2’ Off) @ 20-22-24-22-20-22-24spm
    • rest 8-10’
  • 7 * (40" On : 1’ Off) @ 22-24-26-24-22-24-26spm
    • rest 8-10’
  • 7 * (30" On : 1’ Off) @ 20-22-24-26-28-30-32spm

Monday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • A
    • 5 * 10’ @ 4K+10-12
      • 1’30" rest
  • B
    • 4K test
    • 2 * 10’ @ 4K+12-15

Tuesday – 20’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 5’ SS

  • A
    • 32’ SS – 7’ @4K+12 : 1’ easy
    • 32’-1’ full pressure:1’easy:2’ full :2 easy:3:3:4:4:3:3:2:2:1:1
      • rates-26-28spm ; pace - 4K+1
  • B
    • 4K test
    • 3 * 7’ @ 4K+12-15 : 1’ easy

Wednesday – 20’ Pick Drill and S. A. S., feet out; finish with 10’ SS

  • A
    • 32’ firm SS – 4’ On : 30" easy
    • 32’- 6 * (4’ On : 2’ off)
      • rates-26-28spm ; pace - 4K+1-2
  • B
    • 4K test
    • 5 * 4’@ 4K+12-15 : 30" easy

Thursday – 30’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 10’ test warm-up

  • 4K test ; open
    • 20’@ 4K+12-15
  • if you already tested do the test piece at 4K+5-6

Friday – 30’ Pick Drill, feet out, increasing pressure as recovery lengthens; finish with 10’ test warm-up

  • 4K test ; open
    • 20’@ 4K+12-15
  • if you already tested do the test piece at 4K+5-6

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 4 - January 4-9
Competitive Team

Sunday – 20’ Pick Drill, feet out, 1…5p increasing pressure each stroke; finish with 5’ SS

  • 5 * (2’ On : 1’ Off) @ 24spm
    • rest 10’
  • 5 * (2’ On : 1’ Off) @ 26spm
    • rest 10’
  • 5 * (2’ On : 1’ Off) @ 28spm
    • 10’ cool-down

Monday – 20’ Pick Drill, feet out, 1…5p increasing pressure each stroke; finish with 5’ SS

  • 53’ Steady State (easy → hard)
    • 9’-8’-7’-6’-5’-4’-3’-2’-1’
      • 1’ rest

Tuesday – 20’ Pick Drill, feet out, 1…5p increasing pressure each stroke; finish with 5’ SS

  • 30’ SS – 10’ (20strokes On : 6 off) + 10’ (30 strokes On : 10 off) + 10’ firm SS
  • 32’-1’ full pressure:1’easy:2’ full :2 easy:3:3:4:4:3:3:2:2:1:1
    • rates-26-28spm

Wednesday – 20’ Pick Drill, feet out, 1…5p increasing pressure each stroke; finish with 5’ SS

  • A – only if you did Tuesdays workout
    • 6 @ 2k; firm SS
      • rest – 1’, 1’, 2’, 2’, 3’
  • B – everybody else
    • 5 * 2k
      • rest – 3’
    • pace – 1) 4K+6 @ 20…2) 4K+5 @ 22…3) 4K+4 @ 24…4) 4K+3 @ 26…5) open

Thursday – 20’ Pick Drill, feet out, 1…5p increasing pressure each stroke; finish with 5’ SS

  • 4 * 12’
    • 1 + 2) 3’ On : 1’ Off
      • rates – 24 – 26 – 28
    • 3) SS
    • 4) 1’ On : 2’ easy
      • rates – 26-28-30-32
  • rest – 3-5’ between pieces

Friday – 20’ Pick Drill and S. A. S., feet out, 1…5p increasing pressure each stroke; finish with 5’ SS

  • 54’ SS CD Workout
    • 3 * (17’ On :1’ rest)
      • pace – 4k + 12

Technical focus; recovery sequence, flat horizontal rowing w. level handle and chain, body prep, front end connection, acceleration and suspension during the drive

Week 3 - December 15-21
Competitive Team

Monday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 5 * 11’: 3’ rest
    • 20 strokes on : 6 strokes off
    • @ 22spm
    • 30 strokes on : 10 strokes off
    • @ 22spm
    • 30" on : 30" off @ 26spm

Tuesday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 32’-1’@ 100%:1’easy:2:2:3:3:4:4:3:3:2:2:1:1; 100% pressure
  • 20’ – firm SS

Wednesday – 30’ Straight Arm Sequence 1…5p increasing pressure each stroke; feet out

  • 10 * 4’ on : 1’ off
    • 1st 4’ @ 22
    • 2nd 4’ @ 24
    • 3rd 3’ @ 26
    • repeat

Thursday –20’ Straight Arm Sequence 1…5p increasing pressure each stroke; feet out

  • 2 * ( 4 * (2:30 @ 100% : 5’ active paddle)
  • rates - 20-22-24-26
  • rest – 6-8’

Friday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; feet out

  • 46’ SS
    • CD Workout

Sunday – 30’ Straight Arm Sequence 1…5p increasing pressure each stroke; feet out

  • 7 * 1’ On : 1:30 rest; 24-22-24-22-24-22-24
    • rest 5’ - 7’
  • 7 * 45"@ 1’ rest; 24-22-26-22-28-22-30
    • rest 5’ - 7’
  • 7 * 30"@ 1’ rest; 22-24-26-28-30-32-open
    • rest 5’ – 7’

Technical focus; front end connection, acceleration and suspension during the drive, completion to the finish and rebound back to the pause at body over

Week 2 - December 8-14
Competitive Team

Monday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 4 * 12’: 3’ rest
    • @ 22spm; firm SS
    • @ 24spm; 1:40@100% : 20" easy
    • @ 26spm; 30"@ 100% : 30" easy
    • @ 22spm; firm SS

Tuesday – Annual Meeting

Wednesday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 25’ (30strokes On : 10strokes Off)
    • 5’ @ 20…..5’ @ 22…..5’ @ 24…..5’@26…..5’@22
  • 32’
    • 1’@ 100%:1’easy:2:2:3:3:4:4:3:3:2:2:1:1; 100% pressure

Thursday –20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 6 * (8’ On : 2’ Off); firm SS

Friday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 4 * (12’ On : 3’ Off); SS

Sunday – 30’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS stretch

  • 7 * 1’ On : 1:30 rest; 24-22-24-22-24-22-24
    • rest 5’ - 7’
  • 7 * 45"@ 1’ rest; 24-22-26-22-28-22-30
    • rest 5’ - 7’
  • 7 * 30"@ 1’ rest; 22-24-26-28-30-32-open
    • rest 5’ – 7’

Technical focus; front end connection, acceleration and suspension during the drive, completion to the finish and rebound back to the pause at body over

Week 1 - December 1-7
Competitive Team

Monday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 4 * 10’: 3’ rest
  • @ 22spm; firm SS
  • @ 24spm; firmer SS
  • @ 26spm; 30"@ 100% : 30" easy
  • @ 22spm; firm SS

Tuesday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 20’ (20strokes On : 6strokes Off)
    • 5’ @ 20…..5’ @ 22…..5’ @ 24…..5’ @ 26; firm SS building to Hard for the last 5’
  • 32’
    • 1’@ 100%:1’easy:2:2:3:3:4:4:3:3:2:2:1:1; 100% pressure

Wednesday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • A – only if you did Tuesdays workout
    • 6 @ 2k; firm SS
      • spm – 20, 20, 22, 22, 24, 24
      • rest – 1’, 1’, 2’, 2’, 3’
  • B – everybody else
    • (3 *1500m) * 2
      • spm – 22, 24, 26
      • rest – 1’, 2’, 3’
    • pace – 4K+4…..4K…..sub-4K

Thursday –30’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 2 * 20’ in the tanks; firm SS

Friday – 20’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS

  • 2 * 20’
    • 1’@ 100% : 1’ easy
    • spm – 26+

Sunday – 30’ Straight Arm Sequence 1…5p increasing pressure each stroke; finish with 5’ SS stretch

  • 8 * 45"@ 100%; 26spm : 15" easy
    • rest 4’
  • 7 * 45"@ 100%; 26spm : 15" easy
    • rest 5’
  • 6 * 50"@ 100%; 28spm : 10" easy
    • rest 6’
  • 8 * 40"@ 100%; 30spm : 20" easy

Technical focus; front end connection, acceleration and suspension during the drive, completion to the finish and rebound back to the pause at body over