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 ( 5 x 20 strokes ON/ 20 strokes OFF at very light recovery movement; 5 x 20 = 1st set R18/20/22/24/26; 2nd set R20/22/24/26/28; 3rd set R22/24/26/28/30/ Rest 4’ between the sets. Your goal is to generate max split for each rate.
Note to SatM: SatM coaches will be taking some time off over the holidays. We will not be on the water until January 5 (no coached rowing Dec 22 or 29). Please follow the off-program rowing rules as recently sent out:
1-There must be at least three boats on the water within sight of each other. At least two of those boats must have four oars (2x or 4-)
2-There must be at least one member in each shell on the water with a PCOC license.
3-There must be at least one safety boat on the water, and a second set up.
4-There must be at least 6 rowers to have the additional row, including the safety boat driver. If there are less, rowers can erg or use the gym instead.
If you want to workout on the erg during the holidays, you can also do 3 x 15’ or 3 x 20’ erging at steady state (depending on your stamina, strength, and ability to stay to hold the proper posture for that duration of time) with the last 2’ of each 20’ (or 15’) at your 2k pace.
OR
1 hour = 3 x 20' steady state with a stretch in between each piece. The last 5' of each 20' stay at 6k pace to retain aerobic endurance.
During this time, you are encouraged to indulge in skiing, biking, hiking, snowshoeing - take advantage of this time off the water to mix things up a little. If you are in the gym, try cross-training doing 60’ of cardio activity but at different stations. 20' on the bike, 20’ on the elliptical and 20’ on a treadmill.
Have a safe and fun holiday and we'll see you in the new year.
