HIGH SCHOOL W/O May 11 -15
high school w/o
week two May 10-15 2010
monday – off
Tuesday – intervals
2 min at race pace
2 min. easy X4
spm 28 – 32
5 – 10 min easy
1 min above race pace
2 min easy X 4
spm 30 – 34
warm down
Wed – Steady state with technical focus
Thur – 2 minute intervals with 2 minutes rest. Repeat X 6
1000 m race
MAYFIELD – 6:15 AM
ODSS – 7:30 AM
Fri – Steady state
Sat – one minute intervals. 1 minute as hard as you can, two minutes easy. Repeat x6
Intervals
warm up -10’ – focus on technique. Begin warm up for 5 minutes with square blade and alternate square blade and feather, one half of the boat rowing at once time. work on Leg drive with a good hang, Hands low on recovery. At catch raise forearms and do not drop hands.