Week 25: A Bit of a Repeat from Last Week… Minus 6K’s

The focus this week will continue as it has the past few weeks:

  • The catch is a motion and not a position
  • Pulling straight back on the handle during the drive
  • Gradual raise of the hands on the recovery
  • Gradual feather
  • Staying supportive with the outside arm at finish – elbow and wrist

And, a lot of strokes. 

 

Monday:

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. 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 Sumo Squats and 3 x 15 Push Ups

 

Tuesday: 

Warm up: Regular pick drill by 6. Once through the pick drill, we’ll take it up to all eight, pumping the rating up to 24 SPM until the stadium.

Drill/ Workout: 2 x 20 minute pieces, with 2 minute rest in between.

  • Piece 1: First 6 minutes by 6 at 24 SPM. The last 12 minutes we’ll take it up to a 26 by 8.
  • Piece 2: First 6 minutes by 6 at 26 SPM. The last 12 minutes we’ll take it up to a 28 by 8.

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

 

Wednesday: 

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, with pauses at the finish and at half slide. For the pause at the finish, we’ll be on the feather, and focus on the support in the core and the outside arm without breaking down the elbow or wrist. For half slide, pay attention to the core support, the gradual roll up of the feather, and the raise of the hands in and out of that position. 

Pauses will be every couple minutes, for 10-15 strokes, 3 to 4 rotations each. 

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

 

Thursday:

Warm up: Regular pick drill by 6. Once through the pick drill, we’ll take it up to all eight, pumping the rating up to 24 SPM until the stadium.

Workout: 4 x 9 minute pieces with rating changes every three minutes, followed by 30 second paddle, with 90 second rest. Ratings for pieces:

  • Piece 1: 20, 22, 20
  • Piece 2: 22, 24, 26
  • Piece 3: 24, 26, 28
  • Piece 4: 26, 28, 30

Post Workout: 3 x 30 high pulls and 3 x 30 modified mountain climbers