SBTC Workout of the Week: #10

Other than a bit of wind, you can't ask for much nicer weather for the Friday afternoon Hosmer Rowing Club. The SBTC staffs this program that offers locals the opportunity to row on Big Hosmer. (Click the picture for more details). We've had around 50 scullers join us at one point or another this spring and early summer. Work-Out Type: Final preparation for Championship Racing: 8 x 250 meters or 30 strokesPurpose: Complete the final speed preparation.Frequency: 7-8 days before championships or other targeted race.Workout: 8 x 250m or 30 stroke pieces, 6 with standing start and 2 with sprint. Work distance and rest distance are the same. Where possible, complete 2-3 starts from dock or backing into launch so coach can hold stern and give the crew polling and starting commands.Structure: This workout includes the two speed parts of the race:  starting and sprinting. Complete these pieces in tail wind to ensure quickness and a challenge for your technical skills. Your stroke rate will be at race rate, however, your intensity should reflect length of piece, not as if the piece was part of longer race. 30 strokes - get after it.Row all pieces in sets of two 250 m in tail wind before returning to the start for longer rest, paddling in between an equal distance.Example1. Set time and location for start of first piece.2. Complete standard pre-race land and water warm up.3. First piece ideally is taken off a dock or launch where coach holds the stern and gives polling and starting commands.4. 250m or 30 strokes:  use your start sequence, but this is a sprint pure and simple.5. Paddle an equal distance for your rest interval.6. Stop boat and perform next piece from standing start, but free floating (no polling etc). Align hulls if performing with multiple crews.7. After piece, return to all the way to the original start (step 3) for a longer rest.8. Repeat steps 3-7 for next four pieces.9. Sprints (the last two pieces) build from a rolling start, with no decline in rate during the sprint. Be certain to adjust alignment of scullers to challenge fast and slow scullers alike if you are doing this as part of a larger practice.10. Recovery from sprint remains 250m of paddling.Cool Down: Should be extensive with heart rates near pre-race levels before returning to dock.Next Workout: Go to your championship confident that you are well prepared. As far as the Workout of the Week, we'll return late this summer in time for Head Racing Season. Best of luck, and happy Fourth of July weekend!

TrainingLarry2010, speed work, Workout of the Week