Welcome to a brand new block of training! This block's BUILD workouts will focus on "rolling hills" - working up and down different stroke rates while keeping in mind the simple theme of:
"stroke rate increases, boat speed (split/500m) improves!"
WORKOUT:
2 min @ 20 SPM
2 min @ 26 SPM
x 5
Goal: aim for a 6-12 split difference between the stroke rates! Try to be as consistent as you can with your intensity and stroke rate shifts!
Up Next in Intermediate Program #1
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BRING IT: 30 "on" 15 "off (PROG. 1)
The first BRING IT workout of BLOCK 3 is here to bring you one of the most challenging interval training sessions so far!
WORKOUT:
30 sec "on" @ 30 SPM
15 sec "off" active recoveryGoal: stay as consistent as you can during "on" intervals!
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FOCUS: Reverse Pick & Nasal Breathing...
Welcome to the first FOCUS workout of Block 3! This block, we are introducing two new concepts: Reverse Pick Drill and Nasal Breathing. Both will serve as a way to help you improve your rowing - and I hope you're ready to try something new!
WORKOUT:
5 min Reverse Pick Drill
10 min rowing @ 20 SP... -
BUILD: Rolling Hills (PROG. 2)
Welcome back to another BUILD workout! This workout will focus on changing "boat speed" aka split/500m with changing stroke rates.
The general rule of thumb is a +/- 2 to 5 split second change with every 2 SPM change! We put this into action with this workout!
WORKOUT:
2 min @ 18 SPM
2 min @ 2...
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