Location via proxy:   [ UP ]  
[Report a bug]   [Manage cookies]                
Scribd Logo
Upload

Welcome to Scribd!

  • 727 views

    Aerobic Capacity Rowing

    Uploaded by

    Jay Mike
    The document contains 4 swim workouts and scaled versions of each workout with reduced distances and sets. Each workout provides a list of drills, kicks, pulls and swims with specified distances and rest periods between sets. It also contains 3 rowing workouts, one focused on lactate clearance, one on strength endurance, and one on lactate threshold. The workouts involve a combination of rowing distances at different paces and bodyweight exercises with specified rest periods between sets and rounds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    Aerobic Capacity Rowing

    Uploaded by

    Jay Mike
    727 views5 pages
    The document contains 4 swim workouts and scaled versions of each workout with reduced distances and sets. Each workout provides a list of drills, kicks, pulls and swims with specified distances and rest periods between sets. It also contains 3 rowing workouts, one focused on lactate clearance, one on strength endurance, and one on lactate threshold. The workouts involve a combination of rowing distances at different paces and bodyweight exercises with specified rest periods between sets and rounds.

    Original Description:

    rowing

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The document contains 4 swim workouts and scaled versions of each workout with reduced distances and sets. Each workout provides a list of drills, kicks, pulls and swims with specified distances and rest periods between sets. It also contains 3 rowing workouts, one focused on lactate clearance, one on strength endurance, and one on lactate threshold. The workouts involve a combination of rowing distances at different paces and bodyweight exercises with specified rest periods between sets and rounds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    727 views5 pages

    Aerobic Capacity Rowing

    Uploaded by

    Jay Mike
    The document contains 4 swim workouts and scaled versions of each workout with reduced distances and sets. Each workout provides a list of drills, kicks, pulls and swims with specified distances and rest periods between sets. It also contains 3 rowing workouts, one focused on lactate clearance, one on strength endurance, and one on lactate threshold. The workouts involve a combination of rowing distances at different paces and bodyweight exercises with specified rest periods between sets and rounds.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 5

    Aerobic Capacity Rowing

    THE BLACK LINE

    Swim Workout #1 (posted Jul-18)


    4x50 w/ 30sec rest (25 backstroke kick/25 free swim)
    4x75 free w/ fins w/ 30sec rest (25 free max effort/50 free easy)
    4x100 free swim w/ 50 free easy b/t each
    4x75 free kick w/ fins w/ 30sec rest
    4x50 free pull w/ 30sec rest
    100 cool down
    Total: 1700

    Swim Workout #1 (scaled)


    3x50 w/ 30sec rest (25 backstroke kick/25 free swim)
    4x50 free w/ fins w/ 30sec rest (25 free max effort/25 free easy)
    3x100 free swim w/ 50 free easy b/t each
    4x50 free kick w/ fins w/ 30sec rest
    3x50 free pull w/ 30sec rest
    100 cool down
    Total: 1300

    Swim Workout #2
    5x50 any drill (switch every 25) w/ 30sec rest
    1x300 pull
    5x50 dolphin kick w/ fins w/ 30sec rest
    1x200 swim
    5x50 swim w/ fins w/ 30sec rest
    100 pull for time (max effort)
    5x50 swim (25 sprint/25 easy) w/ 30sec rest
    100 cool down
    Total: 1700

    Swim Workout #2 (scaled)


    4x50 any drill (switch every 25) w/ 30sec rest
    1x200 pull
    4x50 dolphin kick w/ fins w/ 30sec rest
    1x150 swim
    5x50 swim w/ fins w/ 30sec rest
    100 pull for time (max effort)
    4x50 swim (25 sprint/25 easy) w/ 30sec rest
    100 cool down
    Total: 1400

    Swim Workout #3
    2x50 kick no fins w/ 15sec rest
    2x100 pull w/ 30sec rest
    2x150 kick w/ fins w/ 45 sec rest
    2x200 swim w/ 60sec rest
    2x150 kick w/ fins w/ 45 sec rest
    2x100 pull w/ 30sec rest
    2x50 kick w/ 15sec rest
    100 cool down
    Total: 1700

    Swim Workout #3 (scaled)


    2x50 kick no fins w/ 15sec rest
    2x75 pull w/ 30sec rest
    2x100 kick w/ fins w/ 45 sec rest
    2x150 swim w/ 60sec rest
    2x100 kick w/ fins w/ 45 sec rest
    2x75 pull w/ 30sec rest
    2x50 kick w/ 15sec rest
    100 cool down
    Total: 1300

    Swim Workout #4
    3x100 free kick w/ fins w/ 30sec rest
    3x50 fly kick w/ 15sec rest
    8x25 swim w/fins 20sec rest (one easy, one no breathing)
    3x100 pull w/ buoy w/ 30sec rest
    3x50 pull w/ buoy and paddles w/ 15sec rest
    8x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
    3x100 free w/ 20sec rest
    3x50 free w/ 10sec rest
    100 warm down
    Total: 1850

    Swim Workout #4 (scaled)


    2x100 free kick w/ fins w/ 30sec rest
    3x50 fly kick w/ 15sec rest
    6x25 swim w/fins 20sec rest (one easy, one no breathing)
    2x100 pull w/ buoy w/ 30sec rest
    3x50 pull w/ buoy & paddles w/ 15sec rest
    6x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
    2x100 free w/ 20sec rest
    3x50 free w/ 10sec rest
    100 warm down
    Total: 1450



    KISS & TELL


    posted Jul-18

    1) Lactate Clearance Row Workout:


    5 sets:
    300m at fast pace (at 1k PR pace),
    100m at easy recovery pace,
    100m at max effort sprint pace,
    100m at easy recovery pace.

    No rest b/t reps &


    4min rest b/t rounds

    Workout Details: Row 300m very fast, row 100m very easy, row 100m at max effort,
    row 100m very easy, rest 4min, repeat for total of 5 sets.

    2) Strength Endurance Row Workout:


    5 sets:
    3x deadlifts at 225/185,
    6x box jumps w/ step down (36”/30") step down,
    12x jumping feet tuck (heels hits butt) ¾ depth
    200m row at max effort
    24x air squats at very slow recovery pace

    No rest b/t reps &


    4min of rest b/t rounds

    3) Lactate Threshold Row Workout:


    1000m moderate pace
    Rest 2min
    8 x 200m hard w/ 20sec rest b/t reps

    800m moderate pace


    Rest 2min
    6 x 200m hard w/ 20sec rest b/t reps
    600m moderate pace
    Rest 2min
    4 x 200m hard w/ 20sec rest b/t reps

    400m moderate pace


    Rest 2min
    2 x 200m hard w/ 20sec rest b/t reps

    Total: 6800m

    Workout Pacing:
    Hard = 2k PR pace
    Moderate = 2K PR pace plus 10 to 13sec/500m

    You might also like