Rowing Workouts of the Week 9/14

Technique this week!

For week 1, we will review the basics of the rowing stroke:

1. The catch

2. The drive

3. The release

4. The recovery

Drill of the Day!

Each day, we will focus on a different drill, or sets of drills, to reinforce the skill we teach.  Practice will begin at 5:30 with a coach led dynamic warmup, followed by a 5:40 demo of the drill of the day. We will launch by 6:00 and be off the water by 7:15.  

You can check out these Youtube videos for some drill instruction if you come late to practice or miss a day!

Tuesday Drill of the Day: reverse pick drill

Thursday Drill of the Day: cut the cake drill

Weekly Workouts!

I will post workouts each week.  Workouts will be labeled "short interval" (2 minutes or less per interval), "long interval" (3 minutes or more per interval), "tempo" (nice solid effort of 7-20 minute increments), or "time trial" (an all out effort of a certain length---these won't come in to the mix until week 3)

Tuesday: (Tempo Intervals): 4 by 7 minutes at a steady rate of 24-26 with a 3 minute rest.  Focus on a quick release of the blade and quick hands away, allowing the boat to run during that key part of the stroke.

Thursday: (Short Interval): Thursdays are race days! Today we will do 15x1 minute pieces.  All rowers will line up, coach will call a start and rowers will race off the line.  You must maintain good form (do not exceed the stroke rate that your technique allows) and pay attention to the direction your boat is going in!  Once you start pulling hard, it is easy to zig zag all over the river.  Coach Laura will be there to give feedback on maintaining your course. Plus, your fellow scullers will let you know if you are about to run in to them :-)

I look forward to seeing you out on the river!