2011 Week #6

Nice work on last week’s 9x1 workout.  This week we are going to back off the pace a little bit and practice rowing at our 2K race pace.

Racing & Recovery

Workouts:

Primary – At your race pace

1 –250M (2 min. rest);  2 - 500M (3 min rests);  3 – 750M (4 min rest); 4 – 1000M (5 min rest); 5 – 1250M; 2K race pace cadence and fan setting.  Five stroke start for each piece and right down to race cadence

Secondary – Steady State training

2 x 15’ Utilization Training: Row at 60-70% of Race pace, u pick fan and cadence.