Warm Up:

With a partner, each spend :30 Rowing at each specified Stroke Rate. 

  • :30 Row @ 16
  • :30 Row @ 18
  • :30 Row @ 20
  • :30 Row @ 22
  • :30 Row @ 24
  • :30 Row @ 26
  • :30 Row @ 28
  • :30 Row @ 30
  • :30 Row @ 32

Skills/Drills:  Sprint Start - 1/2 - 1/2 - 3/4 - Full  - High 5 - Power 10

*Find the lowest split you can find during this Sprint Start - you will use this is as a marker for your workout today.

Workout:

The lowest Split you saw - this number equals 'X'

Then, 
Max Effort Split under (X) ALAP
Rest 3 minutes
Max Effort Split under (X+5) ALAP
Rest 3 minutes
Max Effort Split under (X+10) ALAP
Rest 3 minutes
Max Effort Split under (X+15) ALAP
Rest 3 minutes
Max Effort Split under (X+20) ALAP

 

For example:  

If I saw a split of 1:40 during my sprint start, I will say 1:40 = X. During my first piece of my workout, I am aiming to hold my split time under 1:40 for as long as possible (which may not be very long at all).  During my next piece (after resting), I am going to aim for keeping my split under 1:45 for as long as I can.  During my third piece, I am going to aim to keep my split under 1:50 as long as possible, and so on...

Good Luck!!

Cady

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