Fall 2016 Week 27: More length at both ends

This week we’ll continue to build length and pressure – further solidifying effective head-race appropriate fundamentals.  Ratings will come down slightly from last week – and pressure should increase in tandem.  Keep thinking contrast between the relaxed (but controlled) recovery phase and the drive.

Coaches will keep harping on setting foot stretchers to match the handle above the finish tape.  If the decking is very uncomfortable on your legs – make sure your footboard is up on the middle setting (or higher).  Get as close to the tape as possible without making it unrowable.

 

A reminder for anyone who missed it on ratings in general – we generally warm up at low rates (16-20spm).  There is no need to change rates and “hit a 20” during the warmup unless unless specified by the coach.  Similarly – when a boat is not going particularly well during practice we will more often respond by DROPPING RATE and INCREASING PRESSURE – not the other way around.

Short post this week – but details will come at practice…

Workouts

  • Monday – re-rig and steady state work with drills per coaches direction.
  • Tuesday – 3-4 x 1 mile intervals.  Full pressure, slightly lower rates than last week – more length and pressure.  Long rest between – paddle 1 minute and stop.  Rest is 8 minutes total- coaches direction on how much to row depending on start point of next piece.  Stretch.
  • Wednesday – warmup by 6s full strokes with 3 rounds of ‘3 and pause’ at the finish drills.  2 long rating pyramids of 25′ each – 5′ each at 16, 18, 20, 18, 16.  Solid steady state pressure – stay on it and increase the pressure as the ratings drop.  3 x 15 shallow one leg squats (each leg) and 3 x 20 scullies
  • Thursday – one more interval day –    3-4 x 1 mile intervals.  Full pressure, slightly lower rates than last week – more length and pressure.  Long rest between – paddle 1 minute and stop.  Rest is 8 minutes total- coaches direction on how much to row depending on start point of next piece.  Cool down and stretch.
  • Sunday – long pieces – 3 x 5k if possible.

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