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Week 27 - January 21-28
(Preview)
Day 1) Warm up for 20'. Rest 3'. 3 x 5’. Rest 5’ between pieces.( 5 '= 15" ON max split / 15" Off, easy recovery pace)Day 2) Warm up for 25'. Rest 3'. 1 x 8'(8' = 45" @ your projected 2k pace followed by 15" at light recovery pace)Day 3) Practice on the water. Warm up for 30' with steady states and power pieces R2...
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Week 26 - January 14-20
(Preview)
Day 1) Warm up for 20'. Rest 3'. 2 x 5', R28, at 20min test pace, rest 3' between the pieces and 4' after the second set, then 1 x 2' at projected 2k pace R30. Day 2) Warm up for 25'. Rest 3'. 2 x 4' (4' = 45" @ your projected 2k pace followed by 15" at light recovery pace); 4' break. Day 3) Practice on the water. W...
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576
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Week 25 - January 7-13
(Preview)
Day 1 - Erging (42’)First 17' is a warm up pace with pressure pieces. Take a drink of water, stretch, then right away do the next 25' at: 1' R24 max pressure followed by 4' at steady state pace, then next 1' piece R26 ,then R28, then back down to R26 and R24. (R24/26/28/26/24 one minute pieces with 4'at ste...
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Week 22-24 - December 16-January 6
(Preview)
Day 1) Erging. Warm up for 20’. 3 x 11' pressure pyramids (3'R18/2'R20/1'R22/2'R20/3'R18 / 2nd round 3’R20/2’22/1’24/2’22/3’20 / 3rd round 3’22/2’24/1’26/2’24/3’22 - max pressure that you can generate for that duration of time and given rate); Rest 4’ between pieces. Day 2) Warm up for 20’ / 3 x...
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Week 21 - December 10-16
(Preview)
Day 1) Warm up for 20’, rest 4’. Set 2 x 8’ with 5’ break. 8' = 8 x 40” @ projected 2k R28 followed by 20" at light recovery pace. Day 2) Erg. Warm up for 25’. Rest 5’. 2k @ R28Focus on maintaining acceleration and the length. Please report your results to saraforsting@gmail.com for recording purposes....
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656
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Week 20, December 3 - 9
(Preview)
Day 1) Erg: Warm up for 25', 3' rest. 12’ @ R24 @ projected split you are going to pull for 20' @ R24; rest for 3'; then 1' @ 2k split. Day 2) Erg. Warm up 15', 3' rest. 20' @ R24. The goal is to maintain acceleration on the seat holding and sustaining the length. Please report your numbers to Sara Forsting (sa...
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566
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Week 19 - November 26 - December 2
(Preview)
Day 1) Erging. Same as last week except we are dropping the drag all the way down to #1. Focus on quickness of the leg extension. - 45'@ R18 on steady state. Focus on split consistency and same drive time (20' split + 15"). At 35' mark switch to 20' split + 12" R20 and the last 5' switch to 20' split + 10" R22. D...
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538
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Week 18 - November 19-25
(Preview)
Day 1. Erging. 45’ steady state. Focus on split consistency and same drive time. First 35’ @R18 @20' split + 15". At 35' mark switch to 20' split + 12" @ R20 and the last 5' switch to 20' split + 10" R22.Day 2 Erging. Aerobic power. Warm up for 20’, rest 2’, 20’ of 5 x 4' (1’ R24 max drive followed by 3' of ligh...
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Week 17 - November 12-18
(Preview)
Day 1) SS 40’ @ R20. Focus on the rhythm and consistency of the drive. Day 2) Warm up for 15’, rest 2’, 20’ of 4 x 1’ @ R24 (max drive) followed by 4’ of SS. Day 3) Warm up for 20’, regroup, then R22 max pressure for 30’. After finished, recovery row for 15-20’, then 1 x 500m side by side @ R28. -- Edited by Admin...
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Week 16 - November 5-11
(Preview)
Day 1) Erging. Warm up 18' / 2 x (9 x 30" ON/ 30 " OFF) R26 max pressure, 5' break between the sets Day 2) Erg test 2k R26 Day 3) Practice on the waterWarm up 30min, technical + power pieces. 3 x 2000m R24/26/28
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Week 15 - October 29 - November 4
(Preview)
Day 1) Warm up 15’, 3’ rest, 2 x 10’ at Base +2” @ R30+Day 2) Warm up 15', 3' rest, 12' R30 @ Base, rest 5', 12' at R28/30/32 (7' R28 @ Base + 4" / 3' R30 @ Base + 2" / 2' R32 @ BaseDay 3) 1 x 2000m R30 spinning- Head of the Lake on Sunday in Seattle - Next week we will be doing our 2K test!
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Week 14 - October 22-28
(Preview)
Day 1) Erging. Warm up 15', rest 3', then 21' @ R22 (21'= 20' @ R24 - R24 test split + 10" and then for the last minute step up @ R26 max pressure.) [Note: henceforth we will call your 20' @ R24 result 'BASE 24'] Day 2) Erging. Warm up 18', 3' rest. 2 x 9' (9'= 2’, 1’, 2', 1’, 2’, 1’ = 2’ @ R24, 1' @ R28. (Intensity: 2' @...
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Week 13, October 15-21
(Preview)
Day 1) Warm up 15’, 3’ rest, 2 x 10’ (at 20’ R24 test split) +2” @ R30+Day 2) Warm up 15', 3' rest, 12' R30 at 20'R24 test split, rest 5', 12' at R28/30/32 (7' R28 at 20' R24 + 4" / 3' R30 20'R24 + 2" / 2' R32 20' R24 split Day 3) if there is a chance to go on water, then 1 x 2000m R30 spinning -- Edited by Administrato...
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Week 12, October 8-14
(Preview)
Day 1 Erging. Warm up for 20min. Rest 3min1 x 19minute pressure pyramids - 4’ @ R18, 3’ @ R20, 2’ @ R22, 1’ @ R24, 2’ @ R22, 3’ @ R 20, 4’ @ R18Start with your 20min test split +10", then go faster by 1-2 for every rate shift. Aim to be at your 20min test split number once your get to 1' @ R24 stage. Day 2 Erging. Wa...
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635
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Week 11, October 1 - 7
(Preview)
Day 1) Warm up for 2000m.Main piece: 6000m - 15 strokes ON (Rate 22 with full pressure) / 15 strokes OFF (light, technical pace). Focus on keeping the blade connected to the water longer to maximize the distance per stroke.Day 2) Time Trial 20min R24 (last 2' of the TT is @ rate 28). Focus is to be consiste...
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Week 10, September 24 - 30
(Preview)
Day 1) Technical work at R18. Focus on efficiency of blade work (maximum forward movement - distance per stroke - during the drive and recovery; minimizing the drag at the finish)Day 2) Warm up. TT 20min R24 - max distanceDay 3) 3 x 2000. Rate change every 500m - R18/20/22/24; R20/22/24/25; R22/24/26...
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Week 9 - September 17 - 23
(Preview)
A 20' erg test @ R24 is scheduled this week. Depending on which practice day you have signed up to do your erg test, on test day you can go on the water for 30 minutes steady state to warm up, or erg for 20 minutes warm up for the test. On the day you are not taking your erg test, do the weekday practice below. (If...
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Week 8 - September 10 - 16
(Preview)
Day 1 -1 x 3000m R24; 1 x 1000m spinning (high rate, low pressure) / 2 x 500m (250m R28 + 250m R30) Day 2 - 1 x 1000m R24 / rest 10 min/ 1 x 2000m race pace (head race pace) Day 3 - HEAD RACE (Head of the River, Nicomekl RC) Note: First erg test (20 minutes) is coming up the week after Head of the River.
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Week 7 - September 3 - 9
(Preview)
This week we prepare our cardio for our upcoming head races. Our first 20 minute erg test is coming up in the week following Head of the River (Nicomekl) so get on an erg a few times when you can to reacquaint yourself with this discipline.Day 1 - R18 maximum, continuous pressure for 60' or (6-7pm); aft...
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Week 6 - August 20-26
(Preview)
This month, we have three major objectives:1. Small boat development; try to row with different people; work on personal technical skills (everyone has her/his technique to focus on)2. Technical improvement (review with the coach about technique that needs to be improved. Set with the coach a go...
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Week 4 - August 6-12
(Preview)
Day 1) Warm up for 30min. For the warm up, do power pieces R24/26/28/30 + half slides 3 sets of 15" half slides max rate. 2 x 250m start + transition 3 x 750m running start (first 250 at pace, then from 200-400m apply a little bit of pressure to go 2-3" faster, 400-600m (lift to bull nose) back to pace, th...
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Week 3 - July 30-August 5
(Preview)
Day 1) Warm up for 30min, then 8km at 8 x 1000 (start with 750m @ R22 + 250m @ R18; next 1k, rate goes up by 2 beats until rate 28 then reverse the rate order back down.)1st set 22/18; 2nd 24/20; 3rd 26/22; 4th 28/24; 5th 28/24; 6th 26/22; 7th 24/20; 8th 22/18. Day 2) Warm up 30min, then 5 x 1000m (250mR26+250mR...
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Week 2 - July 23-29
(Preview)
Day 1) Steady states, technical work. Work on mistakes from the regatta. Day 2) Warm up, then complete next 10km of the session with each 2000m at different rates.5 x 2000, R18, 20, 22, 24, 22, 20It's not a racing format, keep the flow going without sitting too much at the turns. So use the time wisely to...
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Week 1 - July 16-22
(Preview)
This week's workout:Day 1) Warm up, power pieces R20/24/28/32 - 15 strokes each 1 x 1000m R30 side by side 1 x 500m R32 side by side 2 x 250m speed shifts - side by side Day 2) Warm up 30' - steady state + technical + power pieces R24/26/28/30 - 15 strokes each 6 x 25 strokes (standing starts 2 boats side...
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Week 52 - July 9-15
(Preview)
Day 1) Warm up for 20’, then till the end of the practice 500m R18, maximum pressure, two boats start side by side with a running start at R18 from the sea wall till 500m mark. At the 500m finish point, row past for another 15-20 strokes or so to clear the space for the other boats that are finishing. After t...
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Week 51 - July 2-8
(Preview)
Day 1) Steady state, technical work, static drills. Day 2) Maximum pressure R20 for 30’, break 2', maximum pressure R22 for the second set of 30’. The goal for the session working on the low rates is to keep the blade connected to the water/ load longer time (work on eliminating/reducing late catch,...
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Week 50 - June 25 - July 1
(Preview)
Congratulations to all our master athletes who participated in the highly regarded Northwest Masters Regional Championship regatta. It was certainly a test of your training and ability to recover between races to perform against some of the top competitors in the US and Canada. This week will sta...
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Week 49 - June 18-24
(Preview)
Most masters rowers will be travelling to Northwest Masters this week. The practices below are intended to sharpen your racing skills and keep you racing fit and ready for 3 days of racing. Boat loading occurs on Wednesday so there will only be 2 evening rows to practice the first piece. If you row in th...
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Week 48 - June 11-17
(Preview)
Sign up here (https://goo.gl/forms/vl3e9AQDtuK0xs0t1) if you are planning to go to US Masters in August in Oakland. We are polling both Masters programs to see how many athletes plan to attend for planning purposes. (fyi - we have already bought our plane tickets and made accommodation reservati...
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Week 47 - June 4-10
(Preview)
Day 1) Practice on water. No bungie's!:) R18 max pressure for 10km. First 2k is warm up, then 10km R18 with max pressure. Maintain the consistency of the pressure. Day 2) Practice on water. Warm up (technical / SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the...
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