Coach Maksym Kepsky will be posting out workouts on the bulletin board tomorrow as well as posting to this site going forward. The workout is set to August 30 (below). Please note that ALL masters rowers are welcomed and encouraged to attend tomorrow's educational session:
Preparation for 2015 Head Racing Season
PHASE I
Day 1
Day 2
Day 3
WEEK 1
Technical changes for head race season
RECOVERY AFTER REGATTA
RECOVERY AFTER REGATTA
Drills and technical changes for head races
July 20-26
Steady states, technical work, discuss with the coach about the mistakes
Steady states, technical work
Educational session on the ergs (i.e. power curve, consistency
from the last regatta, setting a plan for technical and
graphs. Technical explanation on the dock + drills on water.
strategically improvements.
All groups are welcome.
WEEK 2
Warm up 3000m
Warm up 3000m
July 27- Aug 2
Time Trial,20min,R20
Starts, drills
3 x 1000m R22, rest 5 min
Focus on maintaining consistency of the stroke
2 x 500m R28
WEEK 3
Goal for WEEK 3 is
Warm up 3000m
Warm up 3000m
Aug 3- 9
Time Trial, 20min, R22
Starts, drills
2 x 1500m R24, rest 5 min
Focus on consistency of the stroke, blade clearance at the finish
2 x 500m R28, rest 6min
1 x 750 R26
1 x 250m, rest 7min
WEEK 4
Warm up 3000m
Warm up 3000m
Aug 10-16
Time Trial, 20min,R24
Starts, drills
3 x 1500m R26, rest 5 min
Focus on the front load of the stroke
2 x 500m R28
2 x 250m, rest 7min
WEEK 5
Warm up 2000m
Warm up 3000m
Aug 17- 23
Time Trial, 20min, R26
Starts, drills
2 x 2000m R 26, rest 5 min
Maintaining consistency of the handle movement around the catch and finish
2 x 750 R28
1 x 750m R28
1 x 500m R30
WEEK 6
Warm up 2000m
Warm up 3000m
Aug 24- 30
1 x 2000m R24, rest 5min
Time Trial, 20min, R28
Starts, drills
1 x 1500m R26, rest 7min
1 x 1000m R28
1 x 1000m R28
2 x 500m R30
-- Edited by Administrator on Friday 24th of July 2015 10:01:16 PM
