Lincoln Sailing Center Rowing Program
Winter Workouts

March - ERG Workout I

First Half March Ergs

For March I am going to continue with the scaled erg work outs, with a slight ramping up for the end of the next month.

One thing to keep in mind is that the transition from the erg to the water is not as seamless. The time you put in on the erg will start to pay off. Just sending that along as a cautionary tale.

They will be scaled, and you can refer to the previous erg posting for the definitions for the levels

WEEK 1:

Mon 2/27

Tues

Wed

Thurs

Fri

Saturday


19’ pyramid

4’3’2’1’2’3’4’

4’@+18,18spm
3’@+16,20spm
2’@+14,22spm
1’@+12,24spm

 

Weights/
Exercises

Off

Weights/
Exercises

19’ pyramid

4’3’2’1’2’3’4’

4’@+18,18spm
3’@+16,20spm
2’@+14,22spm
1’@+12,24spm

Off,
Or continuous for 40 minutes of any aerobic activity

Level 1 - do the work out

Level 2 - do 2 pyramids, 3’ rest

Level 3- do 2 pyramids, start at +16, then drop 2” each change

WEEK 2:

Mon 3/6

Tues

Wed

Thurs

Fri

Saturday

10’
5’@+14,22
5’@+10,24

5’ rest



 



 

Weights/
Exercises

Off

Weights/
Exercises

10’
5’@+14,22
5’@+10,24

5’ rest

 




 

Off,
Or continuous for 40 -60 minutes of any aerobic activity

Level 1 – do two sets

Level 2 – do 3 sets

Level 3 – do 3 sets, 1 & 3 at +12 & +10, same rate, 2nd set at +10 & +8, at 24 & 26.

Any questions send them along to John @ john-cotter@hotmail.com