Moving from Summer to Winter 2009 – 2010

This year, try the following on the ergo........

Technical:

try.... 1 minute fixed seat, 1 minute full stroke (holding onto the arm movement!!!), 1 minute legs only, 1 minute full (holding onto legs movement), 1 min fxd seat, 1 min full, 1 min legs, 1 full, 1 fxd,1 full. 10 mins total; score?

Stroke power development: (women rates where different)

1. Week 1. 1 minute rate 30. (women rate 28) record the split, then
2. Week 2 2 mins rate 28 (women 26) try to maintain the same level of commitment to each stroke as the duration increases, and see by how little the 500m split drops each week.
3. Week 3 3 mins rate 26 (women 25)
4. Week 4 4 mins rate 25 (women 24)
5. Week 5 5 mins rate 25 (24)
6. Week 6 6 mins rate 25 (24)
7. Week 7 7 mins rate 24 (23)
8. Week 8 8 mins rate 24 (23)
9. Week 9 10 mins rate 23 (22)

Moving from Summer to Winter cont.

The aim is to turn longer erg pieces into very rhythmical rows: powerful strokes and long technical recoveries with an exaggerated sense of hands away, body swingover, and controlled slide forwards.

10. Week 10 12 mins rate 22 (21)
11. Week 11 14 mins rate 22 (21)
12. Week 12 16 mins rate 21 (20)
13. Week 13 18 mins rate 21 (20)
14. Week 14 20 mins rate 20
15. Week 15 22 mins rate 20
16. Week 16 24 mins rate 20
17. Week 17 26 mins rate 20
18. Week 18 28 mins rate 20
19. Week 19 30 mins rate
20. 20 Alternate ergs bi-weekly.