Rowing Workout of the Week: May 5

We’re continuing to play around with stroke rating this week. Instead of isolating it from piece to piece though, we’re seeing what happens when you need to work multiple ratings within one piece. For half of these 1000m pieces you’ll be climbing up in rating and for the other half you’ll be climbing down in rating.

When we’re ascending in rating the goal is to establish a solid base of leg drive and allow your stroke to get lighter and quicker as the rating increases and your legs become more fatigued. Within the construct of this workout that is in fact the easier and more natural path. As your legs get more and more tired we seek to remove some of that weight by increasing our rating. That doesn’t mean that our leg drive isn’t still the driving force of our stroke, it just isn’t so slow and heavy.

The decent will be much trickier for this one, especially if you struggle finding connection at low ratings. What this decent asks you to do is to use your legs MORE not less as they become fatigued. Gross. It also demands that you are extremely diligent about staying tight at the catch. If you start to get loose and/or lazy it will be very hard to maintain pressure. Yes, your split will most likely come down as you go down in rating, but we want to mitigate that decrease as much as possible.

Name of the game today: figure out how to connect with your legs (not your arms or your back) at a variety of ratings and points of fatigue.

 

Rowing Workout of the Week:

4 x 1000m as follows

#1: 250m @ 24 spm, 250m @ 26 spm, 250m @ 28 spm, 250m @ 30 spm
#2: 250m @ 30 spm, 250m @28 spm, 250m @ 26 spm, 250m @ 24 spm
#3: 250m @ 24 spm, 250m @ 26 spm, 250m @ 28 spm, 250m @ 30 spm
#4: 250m @ 30 spm, 250m @28 spm, 250m @ 26 spm, 250m @ 24 spm

Gents: rest 2 min between pieces
Ladies: rest 3 min between pieces

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