Programming for WEEK 1 This week, we will talk about the four parts of the rowing stroke, learn our rowing warm-up routine, and assess our fitness through a benchmark workout. Rowers will learn about optimizing stroke rate and drag factor for workouts. Note: benchmark workouts done in the first four weeks will be repeated for the last four weeks of class to assess progress! The Rowing Stroke (youtube/watch?v=GrWEZbhpkoA) 1. The catch 2. The drive 3. The release 4. The recovery The Warm-up reverse pick drill pause drill arms and body (10 sets of pausing every stroke, 5 sets of pausing every 3 strokes) 200-500 meters steady rowing 3 sets of power 10/easy 10 strokes The Workouts Tuesday: (Long Interval): 3 by 5 minutes with a 2 minute rest, increasing the stroke rate every minute. Focus on a quick release of the handle and quick hands away to increase stroke rate. Thursday: (Short Interval): 12 by 200 meters with 1:30 rest between. You will experiment here with stroke rate, testing out different stroke rates and comparing your times on each. Sunday: (Time Trial): 2k time trial. Row 2k as hard as you can. Record your 500 meter splits and note your stroke rate and damper setting. We will discuss results next week!
Posted on: Sun, 30 Nov 2014 22:54:28 +0000
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