Week 24: Some Half Slide Strokes and Other Things Sprinkled In

Like the past few weeks, we will continue to emphasize the need to think of the catch as a motion within the stroke and not a position. This through encompasses all the drills we’ve been doing recently, such as the gradual roll up of the square, the gradual raise of the hands into the front end, and the control of the outside arm versus the inside arm during the recovery and the stroke.

All aspects are important because we need to make sure we don’t hit the full slide, pause or hang with the blade, start the drive with the legs, and as a result, miss water that we could have used to send the boat further each stroke.

So it’s important to make sure that when we do the gradual raise of the hands and we have the square of the blade along the recovery, we finish the square which leads directly into the catch, which directly leads into the drive.

If we wait to square we won’t be able to catch when we need. If we drop our hands (our drop our body support which can lead to a drop of the hands), our blade will sky, and we won’t be able to catch when we need. If we rush the slide or hit full slide and stop or bounce off the front end, we won’t be able to catch when we need.

Not cool.

This is because we want to catch as we are roll up with our legs the last inch of the recovery. So keep these items the focus of practice again this week.

 

Monday (9am):

Warm up: By six at 18 SPM, two rotations each of:

  • Outside arm only on the square
  • Inside arm with flat outside hand on the sqaure
  • Inside arm with flat outside hand on the feather

The rotations will be 15-20 strokes each, with regular strokes on the feather in between. Once through the drills, we’ll take it up to all eight until the stadium.

Drill/ Workout: Steady state at 20 SPM with pauses at half slide, and half slide only strokes included. There are several reasons we are incorporating both half slide pauses and half slide only strokes:

  • Give us an opportunity on the pauses to check out body positioning and handle heights.
  • Focus on the gradual roll up on the pauses.
  • Emphasize the need to raise the hands up on the half slide only strokes.
  • Give us an opportunity to hold the proper body support at half slide strokes, without the risk of losing our swing as we hit full slide.
  • Give us an opportunity to get solid pressure strokes using both feet, without the risk of brining our heels up to high into full slide.

We’ll incorporate the drill strokes every 10-15 strokes during the steady state, eventually dropping them out, and adding in by eight.

Post Workout: 3 x 40 reverse lunges and 3 x 40 bicycle sit ups (20 each side for both workouts)

 

Tuesday (Erg Day 1)

Warm up: By six at 18 SPM, two rotations each of:

  • Outside arm only on the square
  • Inside arm with flat outside hand on the square
  • Inside arm with flat outside hand on the feather

The rotations will be 15-20 strokes each, with regular strokes on the feather in between. Once through the drills, we’ll take it up to all eight until the stadium.

Drill/ Workout: 2 x 18 minute pieces, with 2 minute rest in between.

  • Piece 1: First 6 minutes by 6 with pauses at half slide every 10-15 strokes at 22 SPM. The last 12 minutes we’ll take it up to a 24 by 8.
  • Piece 2: First 6 minutes by 6 with half slide strokes every 10-15 strokes at 24 SPM. The last 12 minutes we’ll take it up to a 26 by 8.

Post Workout: 3 x 40 squats and 3 x 40 leg lifts

 

Wednesday (Erg day 2):

Warm up: By six at 18 SPM, two rotations each of:

  • Outside arm only on the square
  • Inside arm with flat outside hand on the square
  • Inside arm with flat outside hand on the feather

The rotations will be 15-20 strokes each, with regular strokes on the feather in between. Once through the drills, we’ll take it up to all eight until the stadium.

Workout: Steady state at 18 SPM to start at 90 percent pressure.

Post Workout: 3 x 20 high pulls and 3 x 40 flutters

 

Thursday:

Warm up: Regular pick drill by six with extended rotations at half slide. When back to full, 18 SPM with pauses at half slide for 15-20 stroke rotations, until we reach the stadium.

Workout: 2 min on X 1 min off. On strokes will be full pressure at various ratings between a 20 SPM and 30+ SPM, and off strokes will be 50 percent pressure at 18 SPM.

Notes:

  • We will start with 1 minute on.
  • We will start by 6 for a couple rotations.
  • Coaches/ coxswains will determine on rating strokes based on how the boats feel.
  • On strokes will be called within the last 10 seconds of the off strokes.

Post workout: 3 x 70 second planks and 3 x 70 second wall sits.

 

Week 23: The Catch is Not a Position in the Stroke, but a Motion

The past week or so I’ve been asking boats to think about the catch in different terms; specifically that the catch is not a position in the stroke, but rather a motion of a stroke that leads into another. This idea is being emphasized to help rowers avoid pausing at full slide, which leads rowers to hang the blade above the water, then catch, then drive. This stop and go positioning hinders the rhythm of the rowers in the boat, throws of catch timing, and causes rush – all things we don’t like. 

So what I want us to do, is lose the hang, lose the “then catch,” and lose the “then drive.” Start thinking of the catch as a motion that starts as soon as we begin coming up the recovery with the legs, with the hands raising into the front end as we begin our square, and once we are squared at three-quarter slide, finish the recovery with the catch.

Each motion of stroke leads into the next without any pause or delay of the catch, and of course, the motion of the catch leads into the drive.Overall, this will help make the stroke feel a bit more fluid and relaxed, and less forced or tense. 

And to emphasize this even more, below is a close up video of the body positions leading into the next in regular speed, followed by slow motion. You should be able to see that the arms lead into the body, body leads into legs, and the arms on the recovery lead into the catch, and there is no delay between any of motions. 

Video 1:

 

Monday:

Warm up: We will to do the pauses from the past couple of weeks – at the feather and arms and body over – 10-15 stroke rotations and three times through the boat for each position.

Drill: By six at 18 SPM, we will do 10-15 stroke rotations of:

  • Outside arm only on the square: Focus on the control of the outside arm, as well as the control it has for dropping the blade in the water. Often times the inside arms brings with it a more aggressive catch than what’s needed.
  • Flat outside hand on the square: Let the inside arms work a little here, while the outside palm rests on top of the handle with the fingers extended, even when we are on the drive. We want to avoid breaking down the outside arm at the finish and through the release. If we do, it’s a wasted motion.
  • Flat outside hand on the feather: Same as above, but on the feather we need to pay attention to the outside arm and make sure it stays supportive through the finish.

We will do each drill segment two times through, and once complete, we will drop the drills and gradually bring the rating up from the 18 on the way back, and add in by 8.

Post Workout: 3 x 40 squats and 3 x 30 leg lifts

 

Tuesday:

Warm up: We’ll do 10-15 stroke rotations of outside arm only, inside hand with flat outside hand on the square, and inside hand with flat outside hand on the feather. 

Drill/ Workout: To really emphasize the importance of having one position lead into the next, and being ready for the catch, we will be doing catch calls. This means, wherever we are on the recovery, arms away, or half slide or three-quarter slide, as soon as you hear “catch,” you’ll catch and drive.

So it will be very important to listen to the coaches and the coxswains when we are doing these. It will also be important to have a quick pop/ turnaround to make sure we are applying appropriate pressure on the drive. 

The drill strokes will also be on the square by six, at various ratings as the practice goes on. 

Post Workout: 3 x 40 reverse lunges and 3 x 15 push ups

 

Wednesday:

Warm up: 10-15 stroke rotations of outside arm only, inside hand with flat outside hand on the square, and inside hand with flat outside hand on the feather. 

Workout: 2 x 16 minute pieces, with the first eight minutes of each piece by six with catch calls incorporated. 

  • Piece 1: 20 SPM for first eight minutes, then 22 SPM by all eight. 
  • Piece 2: 22 SPM for first eight minutes, then 24 SPM by all eight.

 Post Workout: 3 x 30 sumo squats and 3 x 30 scullers

 

Thursday:

Warm up: Regular pick drill followed by 10-15 stroke rotations of outside arm only. 

Workout: Steady state at 24 SPM. The first half by six, and eventually taking it up to 8. 

Post Workout: 3 x 60 second planks and 3 x 60 second wall sits. 

 

Week 22: Summer Season Winds Down with Plenty of Strokes

As the summer season wraps up this week and we transition to the fall season, we will continue to get lots of long, controlled and technically sounds strokes in using various drills.

 masters

 

Monday:

Warm up: Pick drill by six followed by 10-15 strokes rotations of pauses at half slide until we hit the stadium.

Drill/ workout: 2 x 20 minute pieces with the first ten minutes of each by 6, with 10-15 stroke rotations of outside arm only. After 10 minutes we will drop the drill, and in the last five minutes we will go by 8.

Rating for piece one will be an 18 and rating for piece two will be a 20.

Post workout: 3 x 30 scullers and 3 x 30 leg lifts

 

Tuesday:

Warm up: Pick drill by six followed by 10-15 stroke rotations of outside arm only until we hit the stadium.

Drill/ workout: By six at 18 SPM, we will do 10-15 stroke rotations of flat outside hand on the square. After multiple rotations of these strokes, we will take the drill to flat outside hand on the feather.

We will eventually drop the drills and take it to all 8 at the 18.

Post workout: 3 x 30 reverse lunges and 3 x 15 push ups

 

Wednesday:

Warm up: Pick drill by six followed by 10-15 stroke rotations of flat outside hand only on the feather.

Workout: 35 minute rating pyramid, with rating changes every five minutes, starting at 18 SPM.

  • Ratings: 18, 20, 22, 24, 22, 20, 18

The first three segments will be by six but we will take it up to eight when we take it to the 24.

Post Workout: 3 x 30 sumo squats and 3 x 30 modified mountain climbers

 

Thursday:

Warm up: Pick drill by six followed by 10-15 stroke rotations of flat outside hand only on the feather.

Drill/ workout: Steady state by six at 20 SPM with 10-15 stroke rotations of outside arm only on the square, flat outside hand on the square, and flat outside hand on the feather. We will do each drill segment two times through, and once complete, we will drop the drills and stay at the 20.

On the return, we will gradually bump up the rating and add in by all 8.

Post workout: Stretching routine.

Week 21: Many More Strokes and Hands up, with that Gradual Roll Up

For this week, we’ll plan on getting lots and lots of strokes in, at least for Tuesday to Thursday, with very simple drill work – pauses and some cut the cake. This is partially due to the fact that the summer season is winding down and we can begin focusing more on technique at lower ratings, which will be much much much easier than trying to focus on technique at 28 or 30 SPM.

So that said, this week we will continue to focus on raising the hands up when we come up the recovery, as well as the gradual roll up of the blade as soon as the legs start to move. This means we’re getting ourselves squared before we attempt to catch, in order to help prevent flip catching or missing water.

As a note, Monday will be a slight anomaly to get some piece work in for those heading to Masters Nationals. In addition, Monday after practice we will derig a few boats. Tuesday will be a longer type row.

w4

 

Monday:

Warm up: Pressure/ Rating warm up with changes taking place after every two rotations of pairs

  • 18 SPM at 50% pressure
  • 18 SPM at 75% pressure
  • 20 SPM
  • 22 SPM
  • 22 SPM taking it up to 8
  • 24 SPM
  • 26 SPM

Workout: 5 x 3 minute pieces. Each piece will begin with a start 5, high 20 and settle at given ratings. After 90 seconds, we’ll settle/ lengthen out to 20 SPM for 90 seconds. Two minute break.

Cool down: After the last piece we’ll take it on a cool down of 10-15 stroke rotations of cut the cake.

Post workout: Derig boats and then maybe we’ll get into 3 x 30 reverse lunges and 3 x 30 leg lifts

 

Tuesday:

Warm up: Pick drill by six, followed by 10-15 stroke rotations of cut the cake

Drill/ workout: Similar to last week, we’ll take it on a steady state with pauses to continue the focus on keeping the body and hands up into full slide as the legs come up. We’ll also focus on the gradual roll up of the feather.

The steady state will be 80% pressure at 18 SPM, by six to start and eventually taking it to all eight. Pauses will be at arms and body over, then at half slide.

As notes, we’ll begin the gradual roll up as the legs start moving on the arms and body over pause, and the blade will be partially squared on the half slide pause.

Post workout: 3 x 30 lateral lunges and 3 x 30 scullers

 

Wednesday:

Warm up: Pick drill by six, followed by for 10-15 stroke rotations of cut the cake

Drill/ workout: 2 x 20 minute pieces. The first 10 minutes of each piece will include pauses. The second 10 minutes will be continuous by 6 and then by 8.

  • Piece 1: First 10 minutes with 10-15 stroke rotations with pause at half slide. Second 10 minutes at 20 SPM at 80% pressure.
  • Piece 2: First 10 minutes with 10-15 stroke rotations with pause at three-quarter slide. Second 10 minutes at 22 SPM at 80% pressure.

Post Workout: 3 x 30 squats and 3 x 30 flutters

 

Thursday:

Warm up: Pick drill by six, followed by for 10-15 stroke rotations of pause at three-quarter slide.

No drills for today. Just lots and lots and lots of strokes for practice. If we launch quickly enough, maybe we can make it into the channel.

Workout: Steady state at 20 SPM at 75% pressure. We’ll start by six and after we spin, we’ll pick it up by eight.

Post workout: Stretching routine

 

Week 20: Keeping those Hands Up

We’re going to be taking lots of strokes this week with the focus being on keeping the hands up into the front end for an early catch and avoid missing water/ hanging at the front end. We want to make sure that when we are working hard and trying to get that full slide stroke in, we’re not taking away from our effort by missing water.

resizedimage474316-Hands-Catch-2

Monday:

Warm up: Pick drill by 6. Once back to full slide, we’ll gradually take the pressure/ rating up from an 18 to a 24, until we reach the stadium.

Drill/ Workout: From the stadium we will pick it up at full slide at 18 SPM at 80 percent pressure by 6, with pauses included every 10-15 strokes. Pauses will first be at arms and body over, followed by half slide. During the pauses, focus on raising those hands into the front end, so we are backing the blade in before we get to full,

In addition, also focus on a gradual roll up of the feather. After the row call at arms and body, ease up the slide with the legs and give ourselves ample time for a gradual roll up that starts as soon as the legs move, and we become square at three-quarters – before we attempt to catch. At half slide, we’ll be partially squared.

We’ll take this for a while, until we spin. We’ll drop out the pauses, gradually increase the rating on the way back and move to all 8.

Post Workout: 3 x 30 squats and 3 x 30 leg lifts

 

Tuesday:

Warm up: Pauses from Monday by 6 – arms and body over, then half slide, 2 times for each pause. Once back to full slide, we’ll gradually take the pressure/ rating up from an 18 to a 24, until we reach the stadium.

Workout: 3 x 9 min pieces with gradual rating increase every 3 minutes. We will also start the first 3 minutes of each piece by 6 to find the timing and pressure with one another. After 3 minutes we will take it up to 8. Each piece will be followed by a 30 second paddle and 2 minute break.

Each piece will begin with a start five and high, settling to the given rating. Approximate ratings for the pieces depending on how well we are moving:

  • Piece one: 28, 30, 32
  • Piece two: 30, 32, 34
  • Piece three: 32, 34, 34

Cool Down: Rotations of cut the cake every 10-15 strokes.

Post Workout: 3 x 30 bicycle sit ups and 3 x 30 reverse lunges

 

Wednesday:

Warm up: Pauses from Monday by 6 – arms and body over, then half slide, 2 times for each pause. Once back to full slide, we’ll gradually take the pressure/ rating up from an 18 to a 24, until we reach the stadium.

Drill/ Workout: From the stadium we’ll pick it up by 6 at 18 SPM, incorporating first half slide drive only every with the focus on the hands up, early catch, and quick pop off the front end.

We will gradually drop out the first half slide drive and stay steady at the 18, adding in by 8.

Post Workout: 3 x 30 quick pop squats and 3 x 15 push ups

 

Thursday:

Warm up: This will be a pressure and rating warm up with pressure changes and rating changes every 2 rotations,

  • Full slide strokes at 18 SPM at 50 percent,
  • followed by 75 percent
  • Then to 20 SPM
  • Then to 22 SPM, taking it to all 8
  • Then to 24 SPM
  • Then to 26 SPM until we hit the stadium.

Workout: We will practice several starts, highs and settles before doing just one single solitary race piece.

Cool Down: Rotations of cut the cake every 10-15 strokes.

 

Post workout: Stretching routine