Lincoln Sailing Center Rowing Program
Winter Workouts

December 2005 - ERG Workout II

Ergs for the Second ½ of Dec 05

We will continue to add a little more intensity as the winter progresses, but the majority of the work will be focused on longer efforts in the 60 to 70% effort range.

I put up work outs for each two week period that has 3 erg workouts per week. If you are looking for more rowing in a week, then adding a long continuous row on Saturday or Sunday is a good way to go. If you are going to add this extra day, make sure you are still going to be taking one full day per week as a rest day. The added day can be up to an hour or rowing, but should be broken up in to 20 minute sections, with a 2 to 3 minute break between. The short break will not inhibit your conditioning, but will go a long way to preserve your lower back. It is inevitable that as you fatigue your posture will degrade as well, and that will put you at great risk for injury. Remember that as we train through the winter, our goal is to be ready for the start in spring, or the CRASH B’s, there are no medals for people who were doing really well in training then were hurt for the season. Remember your goals, and stick to the training schedule. The world is full of really good athletes who are always hurt due to poor training protocols. Don’t be one of them.

If these workouts are easy for you drop the splits 2 – 3 seconds, keeping the stroke rate
the same.

As much as possible be as accurate as you can on both the stroke rating and the target 500/average.

WEEK 1:

WEEK 2:

KEY:

K - 1000 meters
' - minute
+ 15 - 15 secibds iver tge 500 meter ave. for the 20 minute test
@ 22-22 strokes per minute

Any questions send them along to John @ barecovecharters@hotmail.com