high school work outs May 18,19,20 – 2011
The competitive rowers are now preparing for the the Can. Sec School Championships on June 3,4,5. You must check in with you coach as soon as your are all here in the am and get on the water promptly or you will not get in the full work out.
The work outs will always begin with a focus on the technical things that you and your coach have identified as most important for you. This will likely include: 1) Pause drills – to develop fast hands and body out of the finish and good ratio 2) a drill to help you get your blades in earlier so that you are fully connected with the water when you begin your leg drive. e.g. the Plop drill.
Most of the days you will include the Standard warm up or part of it and then the specified pieces as follows.
Wednesday - PYRAMIDS X3
Each pyramid is 10 minutes in total - 2 minutes at 24, 28, 32, 28, 24 spm. Build intensity to race pace intensity for the 28 & 32 spm pieces.
Follow with an easy 5′row. REPEAT X2
or replace the third Pyramid with a start and 1000m piece at 30-34 spm (above race pace) with 6 min rest between pieces. Repeat X1
Thursday – 60 min.
This day will focus on you incorporating your technical improvements from drills etc, into your rowing stroke. You will start with the Standard warm up. Then do a long low intensity row for 60 min. Insert into this long piece a 20 stroke piece at race pace every 5 minutes to see if you can maintain you improved technique at high stroke rates.
Friday drills plus 4 X 1000 m. 5+ min. easy row 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
After school rowing There is rowing available after school at 4:00 pm for high school rowers who wish more time on the water. This is particularly useful for rowers doing two different boat races. Let your coach know if you are coming. There will be one of the coaches here each day,
FOR ALL PIECES, ALL CREWS SHOULD PRACTICE GOING STRAIGHT using the buoys which are now in place over the first 250m and using objects on the horizon.