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Summer 2016 Winds Down

With summer season winding down following Master Nationals, we’ll begin our transition to the fall season, which will be great. This will see us moving away from the interval work and towards longer conditioning and endurance base work. We will also be able to focus a bit more on drill work and technique as there will be plenty of time between now and our first head race. This week we will begin that process and we will plan to get lots of strokes in at low to moderate ratings, as well as moderate to full pressure.

 

Monday

Before we get out on the water, we’ll unload the trailer and rig boats.

Warm up: Full slide strokes with rotations of outside arm and inside arm only.

Workout: Steady state at 18 SPM at 75-80 percent pressure with a focus on long finishes/ releases.

Post Workout: None

 

Tuesday

Warm up: Full slide strokes with rotations of outside arm and inside arm only.

Workout: 35 minute rating pyramid with rating changes every 5 minutes:

  • 18, 20, 22, 24, 22, 20, 18

While at the 18 at both ends, we’ll include pauses at the finish, first on the square, then on the feather.

Post Workout: 3 x 40 lunges and 3 x 40 scullers

 

Wednesday

Warm up: Full slide strokes by six with rotations of pauses at the finish, starting on the square, then the feather.

Workout: Power fours at 20 SPM for 2 minute rotations each

Post Workout: 3 x 40 reverse lunges and 3 x 30 second superman’s

 

Thursday

Warm up: Full slide strokes by six with rotations of pauses at the finish, starting on the square, then the feather.

Workout: Steady state at 80 percent pressure at 20 SPM with pauses at the finish and arms away incorporated throughout.

Post Workout: 3 x 70 second wall sits and 3 x 70 second planks

 

Sunday

Warm up: Pick drill by six followed by 10-15 stroke rotations of pauses at the finish and arms away.

Workout: 2 x 15 minute pieces with drills incorporated at 80 percent pressure, and 10 minutes continuous at full pressure, with 3 minutes rest.

  • Piece 1: 5 minutes at 18 SPM with 10-15 stroke rotations of pauses at arms away; 10 minutes continuous at pressure.
  • Piece 2: 5 minutes at 20 SPM with 10-15 stroke rotations of pauses at bodies over; 10 minutes continuous at pressure.

Post Workout: Full stretching routine

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Summer 2016 Week 21: Masters

As a reminder, rowers will be heading to Worcester, MA for Masters Nationals and race Thursday through Sunday. Practice for those still in D.C. will be at the normal times, with Coach Steve running practices on Wednesday, Thursday and Sunday. We will also load the trailer on Monday, as it will be leaving Tuesday.

Monday

Warm up: Pressure warm up at 18 SPM with a couple rotations each of 50%, 75%, 90% and full, and taking it to all eight or all four at 90% pressure.

Workout: Once we reach the stadium we’ll stay on a steady state at 18 SPM to the channel. After we spin we’ll break the return trip up into a few different pieces, each followed by 2 minutes of paddle rowing and 2-3 minutes rest.

  • 2 x 45 second pieces with starts, high and swing.
  • 2 x 2 minute pieces with start five to base rate (no highs) and bringing the rate up to sprint at 60 seconds to go, and again at 30 seconds to go.
  • 2 x 30 second pieces with start and high only.

Cool down with rotations of cut the cake.

Post Workout: Loading trailer

 

Tuesday

Warm up: Full slide strokes with rotations of cut the cake between the bridges, and steady state at 18 SPM to the stadium.

Workout: We’ll practice a few starts, breaking down the start sequence a little more than we have recently.

This will be followed by a cool down of cut the cake.

Post Workout: Stretching routine

 

Wednesday, Thursday, Sunday

Coach Steve is the man with the plan. Have fun!

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Summer 2016 Week 20: Last Full Week of Fine Tuning Before Masters

Monday

Warm up: Pick drill by six into full slide strokes at 20 SPM.

Workout: We’ll head right into a the steady state from the warm up and incorporate pause rotations at the finish, for 10-15 stroke rotations. We’ll eventually drop these out.

We’ll also incorporate a few high 10’s every 4-5 minutes.

Post Workout: Full stretching routine

 

Tuesday

Warm up: Full slide strokes with rotations of cut the cake through 11th street bridge, followed by elevated ratings to the stadium.

Workout:

  • 2 x 45 second pieces with start, high 10 and swing, followed by 2 min paddle and 2 min rest
  • 2 x 2 minute pieces with start, high 10 and swing and sprint followed by 2 min paddle and 2 min rest
  • 2 x 30 second pieces with starts and high – no swing, followed by 2 min paddle and 2 min rest.

Cool down with rotations of cut the cake.

Post Workout: 3 x 70 second planks and wall sits

 

Wednesday

Warm up: Pick drill by six into full slide strokes at 20 SPM to the stadium.

Workout: 1 x 20 minute pieces with rating changes every 5 minutes.

  • Ratings: 22, 24, 26, 28

Cool down with pauses at the finish.

Post Workout: Stretching routine

 

Thursday – we’ll plan to do one 1K this evening, with a start time of 7:40 pm from the start line.

Warm up: Pressure warm up through 11th street bridge, followed by elevated ratings to the stadium.

We’ll spin and practice starts, high and swing strokes.

Workout: 1 x 1K.

Cool down with pauses at body over.

Post Workout: Stretching routine

 

Sunday

Warm up: Pick drill into full slide strokes at 18 SPM.

Workout: Steady state at 18 SPM with rotations of outside and inside arm only rowing, and eventually dropping this drills.

Post Workout: Lat stretches

 

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Summer 2016 Week 19: Precise Movements

As we move into the last month of the summer season, we’ll be looking to make our movements – finishes, catches and handle heights in between – a little more sharp and precise, regardless of rate or pressure in the boat. Part of this means trying to be more secure with our movements:

  • Getting the body set so when we arrive into the catch, we’re not taking momentum from the body onto the balls of our feet;
  • Not letting our hands go down to the gunnels if the boat goes down to our side;
  • Keeping the hands up into the catch as we square and look to lock in with the blade;
  • Finishing off the stroke first, before tapping, and tapping before we try to feather
  • And of course, coming down and away together with the hands.

Matching up these movements allows for boats to tap into some free speed as the boats will have cleaner sets at the finish, stay stable along the recovery, run out further between catches and so on.

Free speed is where it’s at.

 

Monday

Warm up: Full slide strokes with rotations of legs only strokes for 10 strokes rotations, then back to normal for about 20 strokes. We are looking to lock in with a quick catch, before the legs turn around on the drill, while holding the body support forward.

Workout: Continuous 20 stroke builders, and once by 8, staying there for about two minutes, then coming back down to 6, 4, and a pair. After we cycle through a few times, staying continuous on a steady state at 20 SPM.

Post Workout: 3 x 40 squats and 3 x 40 scullers

 

Tuesday

Warm up: Dead water strokes with rotations of legs only, by four. This will be followed by the pressure warm up, with two rotations each of 50%, 75%, 90% and full pressure to the stadium. Add in by 4 or 8 when reaching 90% pressure.

Workout: 4 x 3 minute pieces with rating changes every minute, followed by 2 minutes paddle and 3 minutes rest. Ratings will be between 28 and 40 SPM.

If time permits, we’ll throw in a few 30 second pieces at the end, followed by a cool down of cut the cake.

Post Workout: Old stretching routine

 

Wednesday

Warm up: Full slide strokes with rotations of legs only strokes for 10 strokes rotations, then back to normal for about 20 strokes. We are looking to lock in with a quick catch, before the legs turn around on the drill, while holding the body support forward.

Workout: Steady state at 20 SPM up to the channel. After we spin, head piece style race back to the back with rating change along the way.

Post Workout: 3 x 70 second planks and wall sits

 

Thursday

Warm up: Full slide strokes with rotations of cut the cake just past the 11th street bridge, then spinning and doing start sequences back towards the boathouse.

Workout: 2 x 1K with 5 minutes rest.

Cool down with rotations of pauses at half slide.

Post Workout: 3 x 40 reverse lunges and 3 x 13 push ups

 

Sunday

Warm up: Pick drill warm up, followed by gradual rating increase to the stadium.

Workout: Multiple 45 second pieces followed by 2 minutes at 75 percent pressure at 20 SPM, and 1 minute complete rest.

Post Workout: Stretching routine

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Summer 2016 Week 18

Monday

Unload and rig boats so try to come a little early.

Workout: Steady state at 20 SPM with rotation of outside arm and inside arm only rowing by six. Eventually dropping out drills and adding in by 8.

Post Workout: 3 x 40 squats and 3 x 40 leg lifts

 

Tuesday

Warm up: Dead water strokes starting at the catch, and on row, kicking back to legs down (to bodies over), focusing on a connected drive.

This will be followed by full slide strokes with rotations of outside arm and inside arm only rowing to the stadium.

Workout: Power pairs/ fours for two minutes each rotation at full pressure between 20 and 24 SPM, focusing on driving with the legs and staying connected and level with the body.

Post Workout: Old stretching routine

 

Wednesday

Warm up: Dead water strokes starting at the catch, and on row, kicking back to legs down (to bodies over), focusing on a connected drive.

This will be followed by full slide strokes with rotations of pauses at half slide and eventually full slide, to the stadium.

Workout: Steady state at 20 SPM with rotations of legs only strokes up to the channel. After we spin, 2 x 12 minutes of regular full slide strokes with 1 minute on at a rate between 26 and 36 SPM/ and two minutes at 18 at 50 percent pressure.

Post Workout: 3 x 70 second planks and wall sits

 

Thursday

Warm up: Pressure warm up at 18 SPM with two rotations each of 50%, 75%, 90%, and full, taking it up to all 4 or 8 at 90% up to marina at stadium. This will be followed by a few starts and highs to the other side of South Capitol where we will begin our pieces.

Workout: Multiple pieces at a given time, and the pieces will start short with high intensity, maybe a little rush, but as the pieces get longer, focus on composure and effectiveness. Each piece will begin with a racing start.

  • Pieces 1-3: 3 x 30 sec above race pace/ no lengthen, followed by 1 min paddle and 2 min rest.
  • Piece 4 and 5: 2 x 1 min above race pace/ no lengthen, followed by 1 min paddle and 3 min rest.
  • Piece 6 and 7: 2 x 3 min at race pace followed by 1 min paddle and cool down with rotations of cut the cake.

Post Workout: Lat stretches

 

Sunday

Warm up: Dead water strokes starting at the catch, and on row, kicking back to legs down (to bodies over), focusing on a connected drive.

This will be followed by full slide strokes with rotations of pauses at half slide and eventually full slide, to the stadium.

Workout: 20 stroke builders, starting with a single pair, and working our way up to all 8 – at 20 SPM. Starting with a new pair each time.

Post Workout: 3 x 13 push ups and 3 x 40 scullers

 

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Summer 2016 Week 17: Continuing Support Focus

Monday

Warm up: Dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by a light pressure stroke pausing at the finish. After the dead water strokes, we’ll take full slide strokes with rotations of gunnel tap.

Workout: Steady state at 20 SPM at 90 percent pressure with pauses at half slide for a few rotations, and eventually three quarter slide, focusing on the control of the handle heights and the control of the body into the catch and on the drive.

Post Workout: 3 x 40 sumo squats and 3 x 40 scullers

 

Tuesday

Warm up: With inside hand only, dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by pressure warm up of 50%, 75%, 90% and full pressure strokes, taking it to all 8 when at 90%. After hitting full, gradually bringing up rating.

Workout: 4 x 2 minute pieces with start five, highs, swing strokes and sprints, followed by 2 minutes of paddle and 4 minutes of rest.

Rates for these pieces will be aggressive, higher than standard race pace.

Cool down with rotations of pauses at half slide.

Post Workout: Old stretching routine

 

Wednesday

Warm up: Full slide strokes with rotations of cut the cake between the bridges, heading into steady state at 18 SPM.

Workout: Steady state at 18 SPM for four min, with 1 min at elevated rate. Each 1 min on will begin with a rolling start 5.

Post Workout: 3 x 30 leg lifts and 3 x 20 eagles

 

Thursday

Warm up: With inside hand only, dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by pressure warm up of cut the cake rotations through 11th st, then spinning and continuing with practice starts and highs back to the boathouse.

Workout: 2 x 1,000 meter pieces with 5 minutes rest.

Cool down with rotations of cut the cake.

Post Workout: Stretching routine

 

Saturday (Instead of Sunday due to Diamond States)

Warm up: Full slide strokes with rotations of cut the cake between the bridges, heading into steady state at 18 SPM to the stadium and spinning at red buoy.

Workout: Heading back to boathouse, incorporating a few racing starts, and paddling out for a couple minutes between each. Not looking for anything too aggressive, but staying loose, fluid and finding the rhythm together.

Post Workout: Loading trailer

21.06.2014.  Aiguebelette, France. FISA World Rowing Cup. The Women's Double Sculls team of from Great Britain in action.

Summer 2016 Week 16: Support Into The Catch

Through pauses at half slide and three-quarter slide, as well as legs only drills, we’ll focus on keeping our core and hips supportive into the catch and on the drive. This means we will emphasize keeping the care and hips stable on the last half of the recovery, while the shoulders raise the arms into the catch. We need to get and keep the body set into full slide and let the catch happen, and once anchored in, and keep the body stable as the drive occurs.

If we can keep the hips from lifting the body to take the catch, and keep our body forward, we’ll have a longer and stronger drive throughout the stroke. Let the legs lead the drive.
Monday

Warm up: Dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by a light pressure stroke pausing at the finish. After the dead water strokes, we’ll take full slide strokes with rotations of gunnel tap.

Workout: Steady state at 20 SPM at 90 percent pressure with pauses at half slide for a few rotations, and eventually three quarter slide, focusing on the control of the handle heights and the control of the body into the catch and on the drive.

Post Workout: 3 x 70 second wall sits and planks

 

Tuesday

Warm up: Dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by a light pressure stroke pausing at the finish. After the dead water strokes, we’ll take full slide strokes with rotations of pauses at half slide and three quarter slide.

Workout: Steady state at 20 SPM with rotations of legs only strokes up to the channel. After we spin, regular full slide strokes with two minutes on at a rate between 24 and 28 SPM/ and two minutes at 18 at 50 percent pressure.

Post Workout: 3 x 40 squats and 3 x 13 push ups

 

Wednesday

Warm up: Full slide strokes with rotations of legs only strokes.

Workout: Multiple pieces at a given time, and as the pieces get shorter, the ratings will elevate. Each piece will begin with a racing start.

  • Piece 1: 6 min at race pace followed by 1 min paddle and 4 min rest.
  • Piece 2: 3 min at above race pace followed by 1 min paddle and 2 min rest.
  • Piece 3 and 4: 2 x 1 min above race pace/ no lengthen, followed by 1 min paddle and 2 min rest.
  • Piece 5 and 6: 2 x 30 sec above race pace/ no lengthen, followed by 1 min paddle and 1 min rest.

Cool down with rotations of gunnel tap.

Post Workout: Old stretching routine

 

Thursday

Warm up: Dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by a light pressure stroke pausing at the finish. After the dead water strokes, we’ll take full slide strokes with rotations of pauses at half slide and three quarter slide.

Workout: Several X 30 second pieces with racing starts and no lengthen strokes. Each piece will be followed by a 60 second paddle, and 2 minute rest.

With this amount of break, we are looking for very high intensity with as much control as we can muster.

Cool down with full slide strokes with pauses at arms away and body over.

Post Workout: Lat stretching routine

 

Sunday

Warm up: Dead water drills from finish to full slide, focusing on control of the hands and stable bodies into the catch. This is followed by a light pressure stroke pausing at the finish. After the dead water strokes, we’ll take full slide strokes with rotations of legs only.

Workout: 3 x 12 minute pieces with rating changes every 4 minutes, and 4 minutes rest.

  • Piece 1: 22, 24, 26
  • Piece 2: 24, 26, 28
  • Piece 3: 28, 24, 26

Cool down with rotations of gunnel tap.

Post Workout: 3 x 40 reverse lunges and 3 x 40 leg lifts