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Week 45 - May 27 - June 2
(Preview)
Day 1. Warm up for 30'. 2 x 40" transitions (full start, then transition to R32. Long and hard strokes. Change the rate through lengthening recovery). 4 x 30 strokes (20 strokes max pressure R32+, 5 strokes R34+, 5 strokes R38). It is important to increase the speed for each rate step while preserving...
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Week 44 - May 20-26
(Preview)
Day 1. Warm up for 30’. 2 x 40 seconds transitions (full start, then transition to R28. Long and hard stroke. Change the rate through lengthening on recovery). 4 x 30 strokes (20 strokes max pressure R30, then 2 x 5 strokes are R32, 36). It is important to increase the speed for each rate step, preservi...
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Week 43 - May 13-19 - Note changes
(Preview)
Focus: speed shifts.Due to the busyness of the water and the opportunity of placing boats side-by-side on the weekend, I'm changing the order of the workouts to:Day 1 (was Day 3). Warm up for 30’. 2 x 40” transitions (full start, then transition to R28. Long and hard stroke. Change the rate through le...
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Week 42 - May 6-12
(Preview)
Day 1. Warm up for 30’. 3 x 1000m R26/ 1 x 1000 R28. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive). Day 2. Warm up for 30’. 4 x 750m (500m R24 + 250 R30)/ 1 x 500 (250m R28+250m R32) Focus on increasing the rate but producing more...
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Week 41 - April 29-May 5
(Preview)
Day 1) Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Last 1000m of the practice RATE 13 (slow non-stop movement. The handle doesn’t stop the movement.) Focus on being direct with the blade placement at the catch and continuous handle movement. Keep a lig...
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Week 40 - Apr 22-28
(Preview)
Day 1. Warm up for 30’. 4 x 1000m R26. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive.Day 2. Warm up for 30’. 5 x 1000m (750m R24 + 250 R28). Focus on increasing the rate but producing more power through the footplate.Day 3. Warm...
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Week 39 - April 15-21
(Preview)
Day 1. Warm up for 30'. 4 x 1000m R24 (last 250m @R26). The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive). Day 2. Warm up for 30'. 5 x 1000m (750m @R28+ 200m @R26, last 50m (around 6-7 strokes) @R28. Athletes should generate max s...
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Week 38 - April 8-14
(Preview)
Day 1. Warm up for 30’. 4 x 1000m R24. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive).Day 2. Warm up for 30’. 5 x 1000m ( 750 R26+ 200m R24, last 50m (around 6-7 strokes) - R26 Athletes should generate max speed at R26, transit...
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Week 37 - April 1-7
(Preview)
It is 12 weeks until NW Masters regatta so the training cycle is going to be based around that date. There will be 4 cycles, each 3 weeks long. Day 1. Warm up for 30'. 4 x 1000m @R24. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive....
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Week 36 - March 25-31
(Preview)
Day 1) Warm up for 30’. Warm up should consist of: steady state with technical, power pieces, and speed work. Get used to this warm up - it should be the same as your pre-race warm up and will be called Race WU in future.4 x 1000m. Rate step each 1k = 1k@R24, 1k@R26, 1k@R28, 1k@R30Race type of format, side-b...
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Week 35 - March 18-24
(Preview)
Day 1) Steady states, technical work. DRILLS TO DO: - Square blades. Practice for at least 1000m in total: 100m on square, 100m normal row- Row with high blade clearance at the finish during extraction phase. Over-exaggerated blade height at the finish. - Keep the pressure at the front of the blad...
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Week 34 - March 11-17
(Preview)
The weather forecast looks like rain next week which means it will get dark quickly so LIKELY no on water rowing this week. IF the weather permits (ie: sunlight/no overcast), be ready to get your oars down at 5:50 as Jrs are getting off water by 5:45. Allow Jrs to get off dock before putting your boats on t...
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Week 33 - March 4-10
(Preview)
This week holds the last RADAR tests for winter training. Next week, we hope to be on water for short workouts (7:12pm is sunset), however, coaches may opt to hold one more week of erg training - weather dependent. Day 1 Erging. Steady 40', intensity 20' R24 + 14" (any comfortable rate for this pace). Re...
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Week 32 - February 25-March 3
(Preview)
Day 1 Erging. Warm up 20'. Rest 3’. 1 x 20' = 45" On / 15" off - hold 20'R24 pace, any rate, (C4 intensity zone workout). 10’ cool down on erg at rate 18-20, easy pressure.Day 2 Erging. Warm up 20'. Rest 3'. 15' at 20'R24 + 4" pace + 3' is at 20'R24 pace + 2' at 20'R24 -2" pace. 10’ cool down on erg at rate 18-20, ea...
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Week 31 - February 18-24
(Preview)
Day 1: Warm up 20'. 3' rest. 20' of interval training (20' = 30" ON R28, keep the pace of your 20’ split / 30" OFF).Day 2: Warm up 17'. 3' rest. 10 x 1' ON/ 2' OFF (1'= 15" R26 max split followed by transition to R24 for another 45")Day 3: Warm up for 30'. 2 x 2500m (500m R26/ 1500m R28 / 500m R30 with last 20 stroke...
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Week 30 - February 11-17
(Preview)
Day 1: Warm up 20'. 3'rest. 20' of interval training (1' at 2k split (or faster) followed by 4' recovery and steady state pace). Day 2: Warm up 20'. 3'rest. 10 x 1' On/ 2' OFF (1'= 15" @ R28 max split followed by a transition to R24 for another 45”. In future, we refer to this as a shift. Try to maintain your R2...
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Week 29 - February 4-10
(Preview)
Congratulations to the rowers who competed at Beat The Beast on Saturday! It was great to see how many of our rowers met or exceeded their target splits. Well done to all! For the rowers who weren’t able to attend the Beat the Beast event or those who did a 1k and would like to record a 2k time, we will group t...
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Week 28 - January 28- February 3
(Preview)
Day 1) Erging. Race warm up for 20'. Rest 3'. 2 x 5' with 5' rest. (5' = 15" on/15" off max split, 5' rest. 30" max split. Day 2) Erging. Race warm up for 25'. Rest 3'. 1 x 750 R32 at projected race split +2. Day 3) Beat the Beast or 2k at the club on Monday/Tuesday, Feb 4/5. Please report your 2k scores to Sara Fors...
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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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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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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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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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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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