High School Work outs May 17-21
high school w/o
week three May 17-21, 2010
Monday – 4 minute intervals at race pace – and 6 + minutes easy. Repeat X 4
Coxy to call technical focuses
Tuesday Steady state with technical focus
Wed – - 2 min intervals at race pace and
2 min. easy. Repeat X8
spm 28 – 35 (2 with starts)
Thur Steady state with technical focus keep it at half power
Fri -30 min row for technical focus and 2 starts and 10. plus 2 – 30 sec pieces at stroke rate 36 -40
Sat race
Sun race
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 hands .DO NOT DROP HANDS