Aerobic Capacity Row 500M @ 2K Pace +7 sec; w/2:00 rest x 10 Set Rowing Machine As > Select Workout > New Workout > Interval Distance > 500M > Rest: 2:00 Divide your 2K time by 4 and add 7 Seconds an athlete with a 7:20 2K Row (1:50 500M Pace) would complete each of [...]
Speed: Row Distance/Row Pace/Rest 1K Row/Use your 500M split pace from your 2K row-1 sec*/ Rest 2 minutes 800 M Row/Use your 500M split from your 2K row-2 sec/ Rest 2 minutes 600 M Row/Use your 500M split from your 2K row-4 sec/ Rest 2 minutes 400 M Row/Use your 500M split from your 2K row-6 sec/ Rest 2 [...]
20 Min Zone 1 Row Set Rowing Machine As > Select Workout > New Workout > Single Time > 20:00 This should be performed as a 20 min continuous row at your 500M split from your 2K Pace + 15-17 seconds. Meaning, if your 2K time is 8:00, your 500M split is 2:00.
Today is a rest day for the program.
Rowing Plyometrics Air Squat x10; 30 sec rest x2 Walking Lunge x10 steps; 30 sec rest x2 Tuck Jump x5; 30 sec rest x 6 (primary focus is limiting contact time on ground) Standing Broad Jump x1; 60 sec rest x 8 (each jump should be performed for maximum distance) Frog Jump x3; 2:00 rest [...]
Intervals 6 x 500M @ your 500M split for your 2K Pace. For example if your 2K Row is 7:20 then your 500M split is 1:50. Walking rest of 2:30 between sets. Set Rowing Machine As > Select Workout > New Workout > Interval Distance > Distance 500M > Rest: 2:30 Primary focus is Average/500M Pace [...]
Skill Work/Recovery Day Rowing Sit-ups https://vimeo.com/176833037/e6d8db1233 15 Rowing Sit-ups, 60 second rest, x 5 Pic Drill https://vimeo.com/176856654/c35375361a 5 Continuous mins; upon completing the entire cycle athletes should begin again for 5 mins
30 min Stroke Rate Training Why do we pay attention to stroke rate? it's the same as sprinting versus jogging around a track; it is important at a 500 pace because we can pull 15 times a minute at a world class speed, but once we increase or stroke rate we enter oxygen debt [...]
Nicole Zapoli demonstrates how to row on a rowing machine, click image to view demo and tips and tricks. 2K Row For Time Today we are going to establish a baseline for your 500M pace, which we will be using throughout this program. To do this: Set rower as > Select Workout [...]
