Monday July 24th

I believe the long loop is on for this Wednesday. So for Monday let’s get the intervals out of the way.

 

6 X 4 min pcs. Last 3 with starts. Lets plan to pick up the pace a little as follows:

 

Only 3 minute warm up…

1^st pc. 24,26,28,30…4 minute rest.

2^nd pc. 26,28,30,32…4 minute rest.

3^rd pc. 28,30,32,34 (spin it)…5 minute rest.

4^th pc (w/start) 24,26,28,30…5 minute rest.

5^th pc (w/start) 26,28,30,32…5 minute rest.

6^th pc. (w/start) 28,30,32,34.

 

 

 

 

 

Friday July 21st

2 Minute Burners in cove -

5 X 2’ w/ 2r off the paddle. Then 5 minute rest. Repeat.    

SR’s will be 28, 30, 32, 34, 36.

 

Fri. July 14th

Looks like good weathers on the schedule.

4 X 10 minute pcs. (5 min rest b/w first 3) stroke rate controlled as follows:

5 mins. 22 / 5 mins. 24.

5 mins. 24 / 5 mins. 26. spin it…

5 mins. 26 / 5 mins. 28.

5 mins. 28 / 5 mins. 30.

 

 

Thurs. July 13th

Total 10, 2-Minute Burners:

5 X 2” w/ 2”r off the paddle. Then 5 minute rest. Repeat.    

SR’s will be 26, 28, 30, 32, 34.

If we’re in the cove the rest in the middle of the cove is 1” (very slow paddle) and at each end will be 2 to 3” (where we’ll reset instead of off the paddle).

 

 

Weds July 11th

Large Loop Race – last one in is a rotten egg!

 

Tuesday July th

Interval day
6 X 4" sr controlled.

Monday July 10th

Since we’ve sort of been off and in some cases have been off let’s start the week off with Blasters.

 

5 minute warm up…

18, 24 alternate…minute paddle b/w…X 3 (total 12 minutes).

18, 20, (spin it) 22, 24, 22, 20, 18 ladder…minute paddle b/w (total 14 minutes).

18, 20, 22, 24, 26, 28, 30, 32, 34, 36…minute paddle b/w (total 19 minutes)

5 minute cool down.

 

 

Thurs. July-06

4,3,2,1 workout - large loop if calm, double loop if not.

 

Weds June 28th

2 sets of 5 X 2 minute burners off a 2 minute rest paddle 26, 28, 30, 32, 34 (5 minute rest b/w sets)

 

Tuesday June 26th

Intervals 6 X 4' all with starts.....ooooohhhh. But controlled SR's.
5:30 on the water, be there or be somewhere else....

Thurs. Jun-22

6 X 4” intervals stroke rate controlled.

 

Tues. June 13th

Doubles Day for those who have a 2X to row and a partner to row it with.

 

Controlled 6 X 4 minute pcs last three with starts. SR’s to be discussed.

 

 

Mon June-12th

10 minute pc @ 26.
8 minute pc @ 28.
6 minute pc @ 28.
4 minute pc @ 30.
2 minute pc @ 32 +

5 minute warm up and 5 minute light row between.
No starts - we' ll do starts on Wednesday.

Weds. June-7th

2 Minute Burners in cove -

5 X 2’ w/ 2r off the paddle. Then 5 minute rest. Repeat.    

SR’s will be 28, 28, 30, 32, 34.