Lincoln Sailing Center Rowing Program
Winter Workouts

January 2006 - ERG Workout I

Ergs for the First ½ of Jan 06

Here is the latest for the ergs, for those of you thinking about the CRASH B’s, it is time to fish or cut bait. There is a great comprehensive plan in Rowing News, and for those that do not have access, I can put it together for you.

Again the plan is still base development, with a little up tick in effort.

Any questions or comment send them along to me.

Mon 1/2

Tues

Wed

Thurs

Fri

3 x 15’

5’@18 +16
5’@20 +13
alternate
5’ segments
3’ rest

 

Weights/
Exercises

5 X 2’
1’easy paddle between
3 sets
5’ between sets

Sets 1 & 3
2’@18 +16
2’@20 +13
2 @22 +10
2’@24 +7
2’@26 +4

Set 2
2’@20 +13
2’@22 +10
2’@24 +7
2’@26 +4
2’@28 +1

Weights/
Exercises

3 x 15’
5’@18 +16
5’@20 +13
alternate
5’ segments
3’ rest

Saturday is optional, if you want, 45’ continuous, 18 to 20 @ +16
Work on your form.

Mon 1/9

Tues

Wed

Thurs

Fri

2 to 3 X 20’
3’ rest

5’@18 +16
5’@20 +14

 


 

Weights/
Exercises

3 x 10’
5’ rest between
15’ warm up,10’ cool down

Set 1 & 2
4’@20 +13
3’@22 +10
2’@24 +7
1’@26 +4

Set 2
4’@22 +10
3’@24 +7
2’@26 +4
1’@28 +0

Weights/
Exercises

2 to 3 X 20’
3’ rest

5’@18 +16
5’@20 +14

 


 

Saturday optional: 45 to 60’ easy no more than +16, work on form

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