- a continuous piece which consists of 5 to 8 repetitions of (3 minutes, 2 minutes, and 1 minute, as follows. Row 3 minutes @ a low stroke rate of 22 spm (strokes per minute); then 2 minutes at a moderate stroke rate of 27 spm; then 1 minute at a high stroke rate of 32 spm. Then repeat. There is no rest between these pieces;
- Four 1000-meter pieces with 3-4 minutes rest, at about the pace you might row a 2000 meter race.
- Six 500-meter pieces with 3-4 minutes rest, at a pace 2-3 seconds faster than your pace for the 1000 meter pieces.
- One we did last year that Matt Pinsent recommends: 30', all out but at MAX rate of 20. MP can get over 9000m, over 8000m at altitude.
Tuesday, April 05, 2005
Sessions to try
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1 comment:
The club hour of power is something like 16067m. A much more sensible 1:52 split. I would expect either myself or Andy will beat that by the end of term.
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