HIGH SCHOOL TRAINING WEEK May 10 – 13, 2011
TRAINING WEEK May 10 – 13 2011
HIGH SCHOOL
( your coaches may modify this to suit different crews)
PREPARATION FOR SOUTH NIAGARA HIGH SCHOOL INVITATIONAL REGATTA May 14,15
NOTE: THERE ARE TWO BUOYS ABOUT 50 Meters apart AT THE NORTH DAM AND TWO NEAR THE SOUTH END OF THE LAKE. THESE MARK A 1000 meter DISTANCE.
THERE ARE ALSO SINGLE BUOYS IN BETWEEN THESE DOUBLE ONES AT 250, 500, 750 meters
BEGIN every day with the STANDARD WARM UP: This will be the same warm-up that you use before each race.
1. Arms and body – one minute,
2. Row 5+ min at approximately 20 strokes per minuter (spm), gradually building intensity over the 5 min.
3. Rapid Stroke Rate X2 – 15 strokes at 26-28 spm. -15 strokes at 30-34 spm.
4. 2 starts plus 5-10 strokes
TUESDAY - PYRAMIDS
Build intensity to race pace intensity for the 28 & 32 spm pieces.
Each pyramid is 10 minutes in total - 2 minutes at 24, 28, 32, 28, 24 spm EASY ROW 5′, REPEAT X2
or replace the third Pyramid with 500m pieces at 30-34 spm above race pace with 3 min rest between pieces. Repeat X4
WEDNESDAY - 4 X 1000 m. 5+ min. rest between pieces.
First two pieces simulate the first 1000′ of your race. Second two pieces simulate the second 1000m of the race – including the finishing sprint. ALL PIECES MUST BE AT RACE PACE
THURSDAY 500m pieces at above race pace (30-34 spm).
repeat 8 times with 3 min. easy row between pieces.
begin 4 of the pieces with starts
FRIDAY - easy row 45 minutes….with Pause and Catch drills or other drills that you are using
including Starts and 30 strokes – X 4.
for each start, simulate backing into the start AND holding your boat straight.
FOR ALL PIECES, ALL CREWS SHOULD PRACTICE GOING STRAIGHT
Please see me or your crews coach if these work outs need clarification.
Ralph
Head Coach