| Terms: S.S. stands for Steady State. This is done at a low stroke rate, generally 18-20 strokes per minute; sometimes as high as 22 spm, but never above 24 spm. Level 1 S.S. means that you are rowing just about as hard as you can for the length of the workout. Level 2 S.S. means you don't have to pull quite as hard, but you are still working. Weights workouts work most major muscle groups, including legs, arms, chest, abs and whatever else you like to do. Usually we do three sets of a circuit, choosing a weight we can do about 10 of. For ideas about drills, send email to ecmiller@hotmail.com |
| Day | A.M. | P.M. |
|---|---|---|
| Tue Dec 15 | Row lwt 8+ (Carlucci, Schneider, Kamman, Miller, Den Besten, Cotter, Altman, Trento); 12 miles S.S., | Team meeting, then 15 min. stretch out erg |
| Sun Dec 13 | Off | Off |
| Mon Dec 14 | Row 4- (Guerierri, Grothkopp, Sullivan, Miller), 11 miles S.S. | Erg 2000m, 1000m prep for 6K |
| Sat Dec 12 | Row 2- w/ Altman; 2X 3 miles vs. Kamman/Trento(2-) and Cashman/Sara DenBesten (2x). Great, close exciting racing! | Off (touch football) |
| Fri Dec 11 | Row 2x w/ Hughes 11 miles S.S. | Off |
| Thu Dec 10 | Row 2x W/ Gillett, 11 miles S.S. | Erg, 3000m, 2000m, 1000m, @ 6K pace (5 min rest) |
| Wed Dec 9 | Row 4x (Dan Protz, Sean Kamman, E. Miller, Jen Dore); 6 mile piece, open rate | Erg 1 minute max test for FISA 1:21.9 avg., 366 meters (winner: Kurt Borcherding 1:15.8 avg, 396 meters) |
| Tue Dec 8 | Row 8+ (Holbrook, Miller, Guererri, Grothkopp, Sullivan, Torgerson, Kerber, Trento); 9 miles drills/S.S. | Erg 3X 2000m at 6K pace (139.6, 139.3, 135.8) |
| Mon Dec 7 | Row 8+ (Holbrook, Miller, Guererri, Grothkopp, Sullivan, Torgerson, Kerber, Trento); 12 miles drills/S.S. | Erg 20 min~5501m, 30 min S.S.~8250m |
| Sun Dec 6 | Off | Off |
| Sat Dec 5 | Row mixed 8+'s (Klepacki, Callahan, Ayer, Wherley, Irving, Grothkopp, Jen Dore, Miller) 3X 2 miles rate 32-34 | Off |
| Fri Dec 4 | Row lwt 4- (Carlucci, Miller, Kamman, Cashman) 12 miles S.S. + Drills | Row 2X w/ Volpenhiem 6 miles S.S. GREAT WEATHER!!! 70 degrees!!! |
| Thu Dec 3 | Row lwt 4- (Carlucci, Miller Kamman, Cashman) 12 miles S.S. | Erg 40 min S.S. rate 22 |
| Wed Dec 2 | Row lwt 4- (Carlucci, Miller, Kamman, Trento). 2 miles, rest 5 min; 2 miles, rest; 3 miles. OPen Rate | Off Happy Birthday Mom!!! |
| Tue Dec 1 | Row Mixed weight 8+ (Kamman, Miller, Guererreri, Grothkop, Sullivan, Torgerson, Carlucci, Trento), 12 miles Drills (6 miles feet out, a lot of inside hand, outside hand and rowing by sixes, then some ~2 min pieces full pressure | Erg 3 X 2000m at 6K pace -1.5 or so |
| Mon Nov 30 | Row lwt 8+, 12 miles S.S. | Erg, 3 X 20 min S.S., Rate 22 |
| Sun Nov 29 | Off (return to Princeton) | Off - sleep |
| Sat Nov 28 | Row lwt 2- w/ Jim Bargfrede @ UW (with Gillespie & Cromwell in (2) 1x; 75 min S.S. | Off |
| Fri Nov 27 | Off (visit Grandparents) | Off |
| Thu Nov 26 | Erg 3X 10 minutes: 1' on/ 1' off, full pressure rate 16-24 | Eat mad Turkey |
| Wed Nov 25 | Off (only one month till Christmas) | Off Run into Marc Schneider (also just back from Princeton) at Seattle REI |
| Tue Nov 24 | Row lwt 4-, 11 miles S.S. | Off, Travel Home to Seattle!!! (first time since May) |
| Mon Nov 23 | Row lwt 4- w/ Kamman, DenBesten, Cashman; 11 miles S.S. | Erg, 2 X 20 min S.S. |
| Sun Nov 22 | Off | Off |
| Sat Nov 21 | Weigh-in, then erg 6K test (ID CAMP)Score= 19:53.1 New PR!!! |
ID CAMP row 12 miles, drills, S.S., some 1000m pieces |
| Fri Nov 20 | Row mixed weight 8+, Tech, s.s.-12 miles | Off |
| Thu Nov 19 | Row lwt 4-, 12 miles S.S. | Erg, 2 X 1000m, then sprint work. |
| Wed Nov 18 | Row 1X 6 miles (race) in lwt 2x w/ Hughes | Off |
| Tue Nov 17 | Row lwt 2x w/ Hughes, 12 miles S.S. | Erg, 20 min high pressure, low rate, then two min on/one min off @6K pace |
| Mon Nov 16 | Row lwt 2x w/ Greg Hughes, 11 miles S.S. | Erg, taught "Spinning" class at local club, it will be a job split among many people on the squad. 6K Prep (getting ready for ID Camp this weekend in Princeton |
| Sun Nov 15 | Off | Off |
| Sat Nov 14 | Row Lwt 2x W/simon Carcagno, 6X 2000m w/ 3 min rest | Off |
| Fri Nov 13 | Row lwt 2-, w/ Simon Carcagno, 11 miles S.S. | Erg 30 min S.S. |
| Thu Nov 12 | Row hvy 2- W/ Cary Sullivan, 12 miles S.S. | Off |
| Wed Nov 11 | Row lwt 2-, 6 mile piece, open rate | Erg, 60 minute max piece, 146.7 split avg. |
| Tue Nov 10 | Row lwt 2-, 12 miles S.S. | Erg, 1min on, 1 min off |
| Mon Nov 9 | Row lwt 2- 12 miles S.S./drills | Erg 2X 8 min, 1 X 4 min at 6K pace or faster |
| Sun Nov 8 | Off | Off |
| Sat Nov 7 | Row lwt 2-, 6X 2000 meters, 2 min between pieces, rate: open, (sugg. 30-34) | Off |
| Fri Nov 6 | Row lwt 2-, 12 miles S.S. | Erg 25 min S.S. |
| Thu Nov 5 | Row lwt. 2-, 12 miles S.S. | Erg,then weights |
| Wed Nov 4 | Row lwt 2-, 1 X 6 miles, full pressure | Off |
| Tue Nov 3 | Row lwt 2- (w/ Mike Altman) 12 miles S.S. | Erg 40 min S.S. |
| Mon Nov 2 | Row lwt 4-, 12 miles S.S. | Erg 3X 10 minutes at 6K race pace |
| Sun Nov 1 | Off | Off |
| Sat Oct 31 | Row lwt 4-, 6 X 2000 meters rate 30-32, 1 minute rest SUPER WINDY | Off |
| Fri Oct 30 | Row lwt 4-, 12 miles S.S. | Off |
| Thu Oct 29 | Row lwt 4-, 3 miles warm up, then 9 miles of 30 str. on/10 str. off, rate 26-32 | Erg, 3X(1000m on/500m off) then 1500 meters on (6000m total) |
| Wed Oct 28 | Row lwt 4-, 12 miles S.S. | Rig lwt 4-, Off |
| Tue Oct 27 | Row lwt 4-, 3X miles, 5 min. rest. | Weights, 3X circuit |
| Mon Oct 26 | Rig, Row lwt 4-, 9 miles S.S. | Erg, 45 min. S.S. |
| Sun Oct 25 | Off | Off Watch races at Princeton Chase |
| Sat Oct 24 | Travel to Philadelphia for Head of the Schuylkill | Race in Open 4X |
| Fri Oct 23 | Row, 4X, 11 miles S.S. plus some 15s | Off |
| Thu Oct 22 | Row mixed-weight 4X, 12 miles S.S./30on 15 off | Row 1x, 6 miles firm S.S. rate 20-22 |
| Wed Oct 21 | Row lwt 2x, 3X 2 miles | Weights and X-iser, arms, legs, back, abs |
| Tue Oct 20 | Row 4x w/ Kerber, Sullivan, Hughes, 12 miles S.S. | Erg S.S., light |
| Mon Oct 19 | Off | Return from Boston |
| Sun Oct 18 | Race, Head of the Charles, (3 miles) | We finished a disappointing 2nd place to the Canadian lightweight eight. We were ten seconds behind them and, although we beat them handily this summer at the U.S. Natioinals and they had a poor showing a Worlds. But, just like last year they made us look bad on our home waters. |
| Sat Oct 18 | Row 8+, once over course, plus once more over middle of course, then weigh in | Off |
| Fri Oct 16 | Travel to Boston for Head of the Charles | Row Lwt 8+ over course |
| Thu Oct 15 | Row lwt 8+, 1X 3 miles full race pressure (with Princeton Univ. heavy & light men) | Undecided |
| Wed Oct 14 | Row lwt 8+, 11 miles drills (outside arm, and rowing by fours full pressure) and S.S. | Row lwt8+, 6 miles S.S. |
| Tue Oct 13 | Row Lwt 8+, 3X 2 miles @ race pace; approx 5-8 min rest | Row Lwt 8+, 6 miles drills/S.S. |
| Mon Oct 12 | Row lwt 8+, 12 miles S.S. Drills | Erg 15 min level 1 S.S./then 3X (3:30 on/1:30 off @ 6K race pace) |
| Sun Oct 11 | Off | Off |
| Sat Oct 10 | Row lwt 2X; W/ E Gillett; 3 X 3 miles | Off |
| Fri Oct 9 | Row Hvy 8+, old school technical row; legs only, legs+body, legs+arms etc... then a few builds | Off |
| Thu Oct 8 | Row 8+, 12 miles drills/S.S. | Erg: 10 minutes (4' at rate 18, 3' @20, 2' @22, 1'@24) 15 minutes (5' @18, 4' @20, 3' @22, 2' @24, 1' @26) |
| Wed Oct 7 | Row lwt 4x; 3 mile warmup, then 3 X 3 miles with 4' on, 1' off at rate 28-32. | Off |
| Tue Oct 6 | Row, 12 miles S.S./drills rate 16-20 (lwt 8+) | Row lwt 2- (w/ Chris Kerber), 6 miles S.S. |
| Mon Oct 5 | Row 8+, 12 miles Drills/S.S. | Run, 6 miles or about 40 minutes |
| Sun Oct 4 | Off | Off |
| Sat Oct 3 | Row, 1x, 2X 3 miles | Off |
| Fri Oct 2 | Row, 2-, 20's, 30's, 40's in mid-20's- 10.5 miles | Off |
| Thu Oct 1 | Row, 2-, SS 10.5 miles | Off |
| Wed Sep 30 | Row, 12 miles- many 30s and 40s at 32-34 s.p.m. (lwt. 8+) | Row, Lwt 2- light. |
| Tue Sep 29 | Row, 12 miles S.S./drills(lwt 8+) | Row, 6 miles S.S. 4x |
| Mon Sep 28 | Row, 12 miles S.S./drills (lwt. 8+) | Run, 40 minutes |
| Sun Sep 27 | Off | Off |
| Sat 26 Sep | Row, 12 miles drills (lwt. 8+) | Off |
| Fri Sep 25 | Row, 12 miles drills (lwt 8+) | Erg, 20 min light |
| Sun Sep 13 | Watch races | Off until Sept 25... See you in Princeton |
| Sat Sep 12 | Row, 4K light sweat row | Race: B-Final 6th |
| Fri Sep 11 | Race: Semi-final 6th | Off |
| Thu Sep 10 | Row 8K | Row 4K |
| Wed Sep 9 | Repechage: 2nd place, advance to semi-final | Off |
| Tue Sep 8 | Row 8K easy | Row 4K a few 10s & 20s |
| Mon Sep 7 | Race: Heat 6th place | Row 8K, 2 X 250 meters max pressure |
| Sun Sep 6 | Row 8K, Some starts | Row 4K, 2 20s at pace |
| Sat Sep 5 | Row 12K, S.S> | Row 4 K |
| Fri Sep 4 | Off | Row 8k, incl. Starting 750, finishing 500 |
| Thu Sep 3 | Row pieces W/ Koven 1250m, 500m (oar pops out, no flip) | Row 4k |
| Wed Sep 2 | Row, 8K S.S. | Rig Empacher, row 6K |
| Tue Sep 1 | Arrive Cologne, Rig, row one loop (2X 2000m) (spare Vespoli) | Row twice over course (8K) |
| Fri July 31 | Row 2-, 2 X 2000 meters (first 250, middle 500, last 250 at race pace) then 3X 250m sprints | Row 2-, starts, builds, settles; 7 miles |
| Thu July 30 | Row 2-, 9 miles, drills, S.S. | Row, S.S. 7-8 miles (2-) |
| Wed July 29 | Off | Row 2-, 2X 1500 meters @ race pace, then one 500m sprint |
| Tue July 28 | Row 2-, 2 X 2000 m (first 250, middle 500, last 250 at pace), then 3X 250m at 36 full pressure. | Row 2-, 3X course: SS race rehearsal |
| Mon July 27 | Row 2-, 5X 2000m at A.T., rate 32 or so | Row 8+, Power, "build a pair" workout |
| Sun July 26 | Off | Row 8+ 9 miles, S.S. plus builds |
| Sat July 25 | Row Lwt 8+ 6X 1000m; 28/30, 30/32, 32/34, 34/36, 34/32, 32, 30 | Off |
| Fri July 24 | Row 12 miles S.S. | Row SS, then starts (2-) |
| Thu July 23 | Row S.S. 10-11 miles S.S. Drills | Row 2X 3 miles rate 30 (lwt 2-) |
| Wed July 22 | Row, 4X 1500 meters rate 30, 32, 34 | Off |
| Tue July 21 | Row 12 miles S.S., 2- | Row 9 miles, Starts and speed work (2-) |
| Mon July 20 | Row, 3 X 2 miles (lwt 2-) | Row power workout in eights (pseudo seat racing) |
| Sun July 19 | Off | Row 10 miles S.S. 2- |
| Sat July 18 | Row lwt 2- vs. hvy 2-s: 6X 1000 meters rates:28, 30, 32, 32, 34, 34 | Off |
| Fri July 17 | Row S.S. (lwt8+) | Row 7 miles race prep in 2- |
| Thu July 16 | Row S.S. 9-12 miles | Row, 2 X 3 miles in lwt 2- |
| Wed July 15 | Row, speed order 1500s (2-) | Off |
| Tue July 14 | Row S.S. in 2- vs. lwt 4+ | Row power workout vs. lwt 4+ |
| Mon July 13 | Row 3X 2 miles Lwt 2- | Row, 9-10 miles S.S. |
| Sun July 12 | Off | Row, S.S. |
| Sat July 11 | Row 8X 6 minutes, rate 30-32 | Off |
| Fri July 10 | ??? | ??? |
| Thu July 9 | Row 2-, 11 miles Drills/S.S. | Row 8+, drills S.S. |
| Wed July 8 | Row 2-, 7X (500m/500m) 24/26, 26/28, 28/30, 30/32, 32/30, 30/28, 28/26 | Off |
| Tue July 7 | Row 2-, 10X(40 strokes @ race pace) | Row 2-, 9 miles S.S. |
| Mon July 6 | Row 2- S.S. | Row 2- drills S.S. |
| Sun July 5 | Off | Row S.S. lwt 2- w/ Crosby |
| Sat July 4 | Row, 3X 3 miles (lwt 8+) rate 30 or so | Off (relaxin' at the Jersey Shore) |
| Fri July 3 | Erg, submax test (3 X 5 minutes at 60%, 70%, 80% of max-based on yesterday's erg score) then light row in lwt.8+ | Row, S.S. lwt 8+ |
| Thu July 2 | Erg, light | Erg, VO2 Max test: 6:18 for 2000m |
| Wed July 1 | Erg, prep for 2K | Erg, prep for 2K |
| Tue, June 30 | Erg, 2K Race prep | Row, 6 miles S.S. (lwt 8+) |
| Mon June 29 | Fly from Indy | In Transit |
| Sun June 28 | US National Championships | Race Light 8+ Final, 1st place, National Champions |
| Sat June 27 | Race: Lwt 2- Final, 1st place National Champion w/ Josh Crosby | Race: Lwt 8+ Heat, first place |
| Fri June 26 | Weigh in, then row Some 20s and a 500 (bad water) | Row, light 1.5 trips on race course, some starts |
| Thu June 25 | Rig and row 2-, 2 trips on race course; 20s and starts | Row lwt 8+, 3 trips; drills, starts, 20s |
| Wed June 24 | Row (lwt.2-) race 2X(first 3 minutes) vs. Schwartz/Friedrich | Travel to WIndianapolis |
| Tue June 23 | Row, 2- seat racing to pick pairs for nationals | Row, starts and 20s |
| Mon June 22 | Row, 3X 4 min at rate 34-36 | ??? |
| Sun June 21 | Row 3 X 4 minutes in pairs | Row SS/Tech (lightweight 8+) |
| Sat June 20 | Row Lwt 4-, tech/S.S. | Off |
| Fri June 19 | Row, 4 minute pieces in Lwt 8+ | Row Tech/S.S. in lwt 4- |
| Thu June 18 | Row, 3x 2 miles rate 32 in Lwt 4- | Row, S.S. 10-12 miles |
| Wed June 17 | Row (lwt 8+) Race Penn Hvy Varsity: 3' @ rate 36; 2' @38; 3X(3' @ 36); then 3 20s, rate 40-42 | Off |
| Tue June 16 | Row 12 miles tech/S.S. lwt4- | Row tech/S.S. lwt8+ |
| Mon June 15 | Row, 3X 3 miles in 2- | Row, 10-12 miles Tech/S.S. |
| Sun Jun 14 | Off | Row, 10-12 miles S.S., drills |
| Sat, Jun 13 | Row, 5 X 4:00-4:30, Rate 32 (lwt 8+) | Off |
| Fri, Jun 12 | Row, 12 miles S.S., tech (lwt. 8+) | Row 10-11 miles S.S. drills |
| Thu, Jun 11 | Row, 3 X 3 miles, rate 28-30 (lwt. 8+) | Row, tech, power 10-11 miles, (lwt. 8+) |
| Wed, Jun 10 | Row 5 X 1500 meters, rate 28 (lwt. 8+) | Row, 9 miles S.S. |
| Tue, Jun 9 | Row, Tech (lwt. 8+) | Row, Tech, power (lwt. 8+) |
| Mon, Jun 8 | Row, 3 X 3 miles (lwt 8+) | Off (USRowing Golf tournament) |
| Sun, Jun 7 | Off | Row, 12 miles S.S. and power |
| Sat, Jun 6 | Row, 8 X 1000 meters, rate 24 up to 32 and back (lwt. 8+) | Off |
| Fri, Jun 5 | Row, 12 miles S.S. | Row, Tech, (lwt. 8+) |
| Thu, Jun 4 | Row, 6 X 5 minutes, rate 30 (lwt. 8+) | Row, S.S. or power (eight) |
| Wed, Jun 3 | Row, 10.5 miles S.S. (1x) | Row, 9 miles S.S, drills (lwt 4+) |
| Tue, Jun 2 | Row, 3 X 3 miles rate 28(lwt 8+) | Row, 9 miles S.S. (8+) |
| Mon, Jun 1 | Row, 12 miles S.S. (8+) | Row, 9 miles S.S. (Lwt 4-) |
| Sun, May 31 | Off | Off |
| Sat, May 30 | Row, 3 X 3 miles full Pressure, rate 28-30 | Off |
| Fri, May 29 | Row, 12 miles S.S., drills (eight) | Row, 9 miles S.S. (small boats) |
| Thu, May 28 | Row, 4 X 1500m (500m rate 26, 500m 28, 500m 30 spm.)(eight) | Row |
| Wed, May 27 | Row, 12 miles S.S. (eight) | Off |
| Tue, May 26 | Row, 3 X 3 miles, full pressure rate 28 (eight) | Row, 3 X 70" vs. Univ. of Washington Varsity, JV & Frosh (lwt. eight) |
| Mon, May 25 | Row, 3 X 2 min Vs. UW Varsity (Munich eight, Lwt. eight) | Row, 9 miles S.S., drills (lwt 4-) |
| Sun, May 24 | Off | Off |
| Sat, May 23 | Row, 1500m race piece, 3 min race piece vs. Princeton Varsity, JV, Heavy Frosh & lwt varsity (Munich eight, another mixed-weight eight) | Row, 9 miles S.S. (Munich eight, Lwt. eight) |
| Fri, May 22 | Row, 12 miles Drills (eight) | Row S.S, and Speed work, lwt. eight and Munich eight. |
| Thu, May 21 | Row, 8 X 1000 meters, rates 24-30 (eight) | Row, 9 miles S.S. (eight) |
| Wed, May 20 | Row, 12 miles S.S. (eight) | Off |
| Tue, May 19 | Row, 3 miles, 2 miles, 3 miles Rest: 5 min. or so (eight) | Row |
| Mon, May 18 | Row 12 miles S.S. (pair) | Row, 12 miles drills, speed work, one minute pieces (eight) |
| Sun, May 17 | Off | Off |
| Sat, May 16 | Row, 8 X 1000m, rates 22-30 (eight) | Off |
| Fri, May 15 | Row, 12 miles S.S. (pair) | Row, 9 miles S.S. (pair) |
| Thu, May 14 | Row, 3 X 3 miles (coxed four) | Row, 9 miles S.S. (pair) |
| Wed, May 13 | Row, 12 miles S.S. | Off. |
| Tue, May 12 | Row, 5 X 1500 m with switches | Row, 10 miles S.S., once thru weights circuit |
| Mon, May 11 | Row, 12 miles S.S. | Row, power-3X 4 sets of 20 strokes on, in coxed four by pairs, rate 20. A killer. |
| Sun, May 10 | Off | Off |
| Sat, May 9 | Row, 3 min, 2.5 min, 2.5 min Vs. Princeton | Off |
|
| Fri, May 8 | Row, 5 X 1000m Rate 32 | Row, Speed work in eights, starts, sprints |
| Thu, May 7 | Row, 9 miles Level 1 S.S., then 3 miles full pressure, rate 28 | Row, S.S. |
| Wed, May 6 | Row, 12 miles S.S. | Row, 10 miles S.S. |
| Tue, May 5 | Off | Row, 3 X 3 miles, rate 28-30, rest: 7-8min |
| Mon, May 4 | Row, 12 miles S.S. | Row, 10 miles S.S., plus a few 20s |
| Sun, May 3 | Off | Travel from Seattle to Princeton |
| Sat, May 2 | Row, Windermere Challenge Cup (2000m) | Party |
| Fri, May 1 | Row, 90 min, race prep | Row, 50 min, to check rig of new boat |
| Thu, Apr 30 | Row, 80 min drills, starts | Row, 60 min drills, speed |
| Wed, Apr 29 | Row, 20 X 1 min, (first min, middle min, last min) with 2 min rest | Off (Travel to Seattle for Opening Day Regatta) |
| Tue, Apr 28 | Row, 3 X 3 miles | Row, speed, starts, drills |
| Mon, Apr 27 | Row, 12 Mi S.S. | Row, 9 miles, speed work, S.S. |
| Sun, Apr 26 | Row, 5 X 1500m, 5 min rest | Off |
| Sat, Apr 25 | Row, 9 miles S.S. | Row, 12 miles S.S. |
| Fri, Apr 24 | Row, 10-12 X(40 strokes) at cadence 32-36, rest: 2-3 min | Row, 9-12 miles S.S. |
| Thu, Apr 23 | Row, 2 X (First 2 min, Middle 2 min, last 2 min @ race pace)rest:4 min paddle | Row, 11 miles S.S. |
| Wed, Apr 22 | Row, 12 miles S.S. | Off |
| Tue, Apr 21 | Row 3X 3miles, Rate 28 | Row, 11 miles, with 4 X 500 at Race Pace |
| Mon, Apr 20 | Row, 12 miles S.S. | Row, 9 miles, drills, speed work |
| Sun, Apr 19 | Off | Row, 9-12 miles, Tech, S.S. |
| Sat, Apr 18 | Row, 5 X 5 minutes, rate 32 | Off |
| Fri, Apr 17 | Row, 12 miles S.S. | Row, 9 miles S.S., then Weights, 3 X Circuit |
| Thu, Apr 16 | Row, 6 X 5 min, rate 28, rest: approx. 5 min | Row, 10 miles S.S., drills, stairclimb demo |
| Wed, Apr 15 | Row, 12 mi S.S. | Off or weights 3 X Circuit |
| Tue, Apr 14 | Row, 3X 3 miles, rate 28 Rest: 5-8 min. | Row, 12 miles, S.S. and race pace work |
| Mon, Apr 13 | Row, 12 miles S.S. | Row, S.S., drills 12 miles |
| Sun, Apr 12 | Return to Princeton | Off |
| Sat, Apr 11 | Off | Off |
| Fri, Apr 10 | Erg, 40 min S.S. | Off? |
| Thu, Apr 9 | Row, 75 min S.S. | Weights, 3X Circuit |
| Wed, Apr 8 | Row, 6 miles tech/S.S., then 2 X 3 miles full pressure 26 spm | Off |
| Tue, Apr 7 | Erg, light prepare for 2K in P.M. | Erg, 2000 meter max test |
| Mon, Apr 6 | Row, 12 miles Tech/S.S. | Erg, light, prepare for 2K erg tomorrow PM |
| Sun, Apr 5 | Off | Off |
| Sat, Apr 4 | Row, 6X 5 minutes Rate 26-30 | Off |
| Fri, Apr 3 | Row, 12 miles S.S. | Erg, S.S. 40 min. or so. |
| Thu, Apr 2 | Row, 5 X 6 min (or so) rate 26-32 FULL PRESSURE. Rest: 5 min | Weights or Erg prep for next week's test |
| Wed, Apr 1 | Row, 12 miles S.S. | Off |
| Tue, Mar 31 | Row, 3 X 3 miles, rate 26-30, rest: five min between pieces | Erg, to prepare for next week's 2000m erg |
| Mon, Mar 30 | Row, 12 miles S.S. | Weights, 3 X Circuit |
| Sun, Mar 29 | Off | Off |
| Sat Mar 28 | Row, 6 X 6 min, (3 min rate 26 spm, 2 min 28 spm, 1 min 30 spm)Rest = 5 minutes | Off |
| Fri, Mar 27 | Row, 12 miles S.S. | Erg, 45 min S.S. |
| Thu, Mar 26 | Row, 2 X (3 X 4 min on, one min off) rate 26-30, 4 X 2 min on, on min off, rate 30-36 | Weights, 3 X Circuit |
| Wed, Mar 25 | Row, 12 miles S.S. | OFF |
| Tue, Mar 24 | Row, 3 X 3 miles; rest=5 min. | Erg, 2 X (6 X one min on, one min off) rates 26-28 first set, 28-40 second set. Rest: 6 min between sets |
| March 13-23 | Will be in San Diego Training | Click here for story about San Diego Training Trip |
| Thu, Mar 12 | Row, 3 X 3 miles, Rate 28 | Weights |
| Wed, Mar 11 | Row, 12 miles S.S. | Off |
| Tue, Mar 10 | Row, 8 or so 4-6min pieces, rate 22-26 | Weights, 3 X Circuit |
| Mon, Mar 9 | Row, 12 miles S.S. | Erg, 2 X 20 min, 4 min @rate 20, 1 min @rate 24 Rest: 5 min |
| Sun, Mar 8 | Off | Optional Row or Erg, light S.S. or Technique |
| Sat, Mar 7 | Row, 4 X 1500 meters, 2 X 1000 meters, Rate 30. Rest: 8 min or so | Off |
| Fri, Mar 6 | Row, 12 miles/90 minutes S.S. | Erg, 14000 meters, Level 1 S.S. |
| Thu, Mar 5 | Row, 12 miles, 10 X 4 min on, 1 min off, Rate 20-26 | Weights, 3 X Circuit |
| Wed, Mar 4 | Row, 100 mins tech, S.S. Alternate=3 X 20 min erg @ 6K pace plus 3 secs. | Off |
| Tue, Mar 3 | Row, 90 min S.S. | Weights, 3 X Circuit |
| Mon, Mar 2 | Row, 4 X 10 minutes, (4 min Rate 24, 3 min rate 26, 2 min rate 28, 1 min rate 30) Rest: 4 min | Erg, 40 min S.S. |
| Sun, Mar 1 | Off | Row, 100 mins S.S. |
| Day | A.M. | P.M. |
|---|---|---|
| Sat, Feb 28 | Off | Erg, 4 X 1500 Meters, Max power 10 min rest |
| Fri, Feb 27 | Row, 60 min S.S. | Weights, 3 X Circuit |
| Thu, Feb 26 | Row, 3 X 20 min @ 6K pace +2 | Off |
| Wed, Feb 25 | Row, 4 X 8 min, rate 22, 24, 26, 28, Rest 7 min. | Erg, 40 min S.S. |
| Tue, Feb 24 | Row or Erg, 80 min S.S. | Erg 30 min, Weights, 3 X Circuit |
| Mon, Feb 23 | Off | Off |
| Sun, Feb 22 | CRASH B Sprints in Boston; 2000m max erg: Heats | Finals |
| Sat, Feb 21 | Erg, pace work, whatever you need to do to get ready for 2000m max tomorrow | Off or pace work |
| Fri, Feb 20 | Erg, 1 X 1500m max, rest 20 min; 2 X 1000m max, rest: 20 min. | Off |
| Thu, Feb 19 | Row, 60-80 min S.S. | Off |
| Wed, Feb 18 | Off (Taper for CRASH B Sprints this week) | Erg, 3 X (3X 2 min on, 1 min off at 2K race pace |
| Tue, Feb 17 | Erg, 3 X (6X (1 min on/ 1 min off)) 1st Set rate 26, then 28, then 30. 12 min rest between sets. | Erg, 30 min light S.S. |
| Mon, Feb 16 | Erg, 7 min @ rate 28, 5 min rate 30, 3 min open rate, MAX POWER, Rest:10 min between pieces | Off |
| Sun, Feb 15 | Row, 60 min S.S. | Off |
| Sat, Feb 14 | Erg, 4 X 1500m @ 2K pace. Rest=6 min | Off |
| Fri, Feb 13 | Erg, 3 sets of 3X (2 min on/ 1 min off) at 2K pace. Rest=10 min between sets | Erg or row, 30 min light. |
| Thu, Feb 11 | Row, 80 min S.S. | Weights, 3 X Circuit |
| Wed, Feb 11 | Erg, 7 min rate 28, rest 10 min, 5 min rate 30, rest 10 min, 3 min, open rate; all pieces max power. | Off |
| Tue, Feb 10 | Row, 80 min S.S. | Weights, 3 X Circuit |
| Mon, Feb 9 | Off, OR Optional light row or erg | Erg, 6000 meter max test |
| Sun, Feb 8 | Off | Pace work for tomorrow's 6K max test |
| Sat, Feb 7 | Erg, 2X 6X(1 min on/ 1 min off) Each piece max power. Rest= 12 min between the two sets | Off |
| Fri, Feb 6 | Erg, 2 sets of 5X (4min on/ 1 min off @ 6K pace minus one second) Rest: 12 minutes between sets | Erg, 30 minutes easy S.S. |
| Thu, Feb 5 | Tanks (or Row) 60 min S.S. | Weights 2 X Circuit |
| Wed, Feb 4 | Erg, 6000m @ 6K split = 1-2secs., 4000m @ best 6K pace, 2000m @ maximum pressure. Rest: as much as you need | Off |
| Tue, Feb 3 | Row, 12 miles/90 minutes S.S. | Weights, 3 X Circuit |
| Mon, Feb 2 | Erg, 10', 9', 8', 7', 6', 5', 4', 3', 2', 1', Rate 22-24, pulling 1-2 splits faster than S.S., Rest, 1 min between pieces. | Erg 5X (40 strokes at 2000m goal split/ 30 off/ 30 strokes at 2000m split minus 2.5 secs/ 30 off/ 30 strokes five or more seconds below goal 2000m pace (or as fast as you can)) Rest= 3 minutes between sets |
| Sun, Feb 1 | Off | Off |
| Sat, Jan 31 | Erg, 6 X 6 min @ 6k pace or better, rest: 3:30 | Off |
| Fri, Jan 30 | Erg, 3 X 6 X(1 min on, 1 min off) rates: 26, 28, 30. Rest: 10 min between sets | Erg, 40 min S.S. |
| Thu, Jan 29 | Row, 12 miles/90 min S.S. | Weights, 3 X Circuit with 10 reps |
| Wed, Jan 28 | Erg, 3 X 4000 meters @ best 6k Pace. Rest: 10-15 minutes | Off |
| Tue, Jan 27 | Erg, 2 X 20 min S.S., Rest=2:30, then Tanks, 35-40 min | Weights, 3 X Circuit |
| Mon, Jan 26 | Erg, 3X 8 min 4' @ 24spm, 3'@ 26spm, 1'@ 30, 1 X 6 min rate 28-30. Rest: 10 minutes | Erg, 30 min S.S. |
| Sun, Jan 25 | Off | Off |
| Sat, Jan 24 | Erg, 6 X (6 minutes @6K pace) Rest: 2:30 for first two pieces, 4:30 for last three | Off |
| Fri, Jan 23 | Off, Due to banquet last night | Erg, 3X(6X(1 min on/1 min off)) Rates: Set 1: 24, set 2: 26, set3: 28 Rest: 5-7 min between sets |
| Thu, Jan 22 | Row, 12 miles/90 min. S.S. Alternate: Erg 40 min, tanks 40 min. |
Weights, 3 X Circuit |
| Wed, Jan 21 | Off | Erg, 3 X 4000 meters @ 6K pace or faster, Rest=12-15 min. |
| Tue, Jan 20 | Row, 12 miles/90 minutes S.S., Breaking the Ice | Weights, 3 X Circuit of arms, legs, abs, chest |
| Mon, Jan 19 | Erg, 5 X 1500m, rate: 22, open, 24, open, 24. Rest: Equal to length of pieces | Erg, 30 min S.S. |
| Sun, Jan 18 | Row, 12 mi. S.S. | Off |
| Sat, Jan 17 | Erg, 6 X 2000 meters @ 6K pace; rest: 2:30 | Off |
| Fri, Jan 16 | Erg, 3X(6X(1 min on/1 min off)) set 1: 24 spm, set 2: 26 spm, set 3: 28 spm. Rest between sets: 5 min. | Erg, 40 min S.S. |
| Thu, Jan 15 | Erg 40 min, Tanks 40 min. | Weights, 3 X circuit working legs, arms, abs, chest |
| Wed, Jan 14 | Off | Max 6000 Meter Erg, fortunately a P.R. |
| Tue, Jan 13 | Row, 12 miles/90 minutes S.S., Technique | Erg, light. We are preparing for a 6K tomorrow |
| Mon, Jan 12 | Erg, 3 X 8 min, rates: 4 min @ 26, 3 min @ 28, 1 min @ 30; 1 X 6 min @ 28spm. rest: seven min, then 10 minutes before last piece | Weights, 3 X Circuit working legs, arms, abs |
| Sun, Jan 11 | Row, 12 miles/90 minutes, Tech., S.S. | Off |
| Sat, Jan 10 | Erg, 4 X 1500m, rates: 22, open, 24, open; approx. 6 min between pieces 1, 2, 3, then 10 minutes before last piece | Off |
| Fri, Jan 9 | Erg, 4 X 20 minutes (4 min @ rate 20, 1 min rate 24), five minutes rest between | Erg, 30 min Level 1 S.S. |
| Thu, Jan 8 | Row, 12 miles/90 minutes S.S. | Weights, 3 X circuit, 10 reps each, (warmup on erg) |
| Wed, Jan 7 | Erg, 3 X 4000m, at best 6K pace, 10-15 minutes rest | Off |
| Tue, Jan 6 | Row, 90 min S.S. (On the water!!!) | Weights, 3 X circuit, 10-15 reps @ each station |
| Mon, Jan 5 | Erg, 3 X 10 min, (4' @ rate 24, 3' @ rate 26, 2'@ rate 28, last min at rate 30) then 7 minutes, open rate; 10 min rest between pieces | Erg, 30 min S.S. |
| Sun, Jan 4 | Off | Off |
| Sat, Jan 3 | Erg, 3X 4000 meters, 10 min. rest | Off |
| Fri, Jan 2 | Driving | Erg, 40 min S.S. |
| Sat, Dec 28 | Leave Seattle, Driving to Princeton, NJ, Approx. 3000 miles | Driving for five days |
| Sat, Dec 27 | Row, 90 min level 1 S.S.(Great to be in Seattle (On the water!!) | Off |
| Fri, Dec 26 | Off | Snowboarding, 6 hrs. |
| Thu, Dec 25 | Off | Off | Wed, Dec 24 | Erg, 6000 meters for best time | Off |
| Tue, Dec 23 | Erg 40 min S.S., Tanks 40 min S.S. (tanks didn't work today) | Weights (I'm actually flying back to Seattle) |
| Mon, Dec 22 | Erg, 3X10 min, 1X 7 min, at 6K pace or faster | Erg, 30 min S.S. |
| Sun, Dec 21 | Off | Off |
| Sat, Dec 20 | Erg, 5X 1500 meters, rate 20, 24, open, 24, 20 | Off |
| Fri, Dec 19 | Erg 40 min S.S., Tanks 40 min | Erg, Power workout 8 X 1min on/2min off, rate 16-20, 8X 40 sec on/1 min off, rate 20-24, 8X 30 sec on/1 min off, rate 20, 22, 24, 26, 28, 30, 32, open |
| Thu, Dec 18 | Erg, submax test, 3 X(5 minutes at 60%, 70%, 80%), blood samples and Heartrate taken | Weights |
| Wed, Dec 17 | Erg, light, 20 min or so | VO2 Max test, 2000 meter erg (see article) |
| Tue, Dec 16 | Tanks, 40 min; Erg 40 min, light S.S. | Weights, 30 min, light |
| Mon, Dec 15 | Erg, 3 X 10 minutes, rate 26-28, 1 X 7 minutes, rate 30 | Erg, 30 minutes, preparing for 2k erg on Wed. |
| Sun. Dec 14 | off | off |
| Sat, Dec 13 | Erg, 5 X 1500m, rates: 20, 24, open, 24, 22, 5 minutes rest first two times, ten minuets last two times. | Off |
| Fri, Dec 12 | Erg, 3 sets of 6(1min on, 1 min off) at stroke rate 28-30 | Off |
| Thu, Dec 11 | Tanks, 70 min S.S. | Weights |
| Wed, Dec 10 | Off | Erg, 6000 meters, fast as you can |
| Tue, Dec 9 | Prepare for 6K tomorrow | Prepare for 6K tomorrow, 30 min light, a few 500s at pace |
| Mon, Dec 8,/td> | Erg, 3X10 min, rate:26-28 | Tanks, 45 min S.S. |
| Sun, Dec 7 | Off | Off |
| Sat, Dec 6 | Erg, 3 X 4000 meters @ 6K pace, 10 min. rest. | Off |
| Fri, Dec 5 | Erg, 3X(6X 1 min on/1 min off, Rate 28-30), 10 minutes between sets | Erg 40 min S.S. |
| Thu, Dec 4 | Tanks, 70 min. S.S. | Weights |
| Wed, Dec 3 | Off | Erg,2X 6000 meters, both within 15 seconds of personal best |
| Tue, Dec 2 | Off (travel from Seattle to Princeton) | Off |
| Mon, Dec. 1 | Off | Erg, 3X 10 min, Break 3000 meters each time |
| Day | A.M. | P.M. |
|---|---|---|
| Sun, Nov 30 | Erg, 3 X 20 min S.S. | off |
| Sat, Nov 29 | Off | Off |
| Fri, Nov 28 | Erg, 3 X 10 minutes, 6k pace or faster | off |
| Thu, Nov 27 | Erg, 1 X 1500, as fast as possible, 2 X 10 min S.S. | EAT TURKEY!!! |
| Wed, Nov 26 | Row, 90 min S.S. | Off (traveling home for Thanksgiving) |
| Tue, Nov 25 | Erg, 8X(1min on/2 min off; rate: alternate 20, 22) 8X(1 min on/1 min off; rate: alternate 22, 24, except 26 on last one) 8X(30 sec on/1 min off; rate: 20, 22, 24, 26, 28, 30, 32, open) |
Erg, 10 X (1 min on/2 min off; open rate, as fast as you can) |
| Mon, Nov 24 | Row, 90 min S.S. | Erg, 1 X 60 min level 1 S.S. |
| Sun, Nov 23 | Off | Roofing |
| Sat Nov. 22 | Erg, 5 X 1500m, rates: 20, 24, open, 24, 20 | Off |
| Fri, Nov 21 | Row, 12 mi/90 min, S.S. | Erg |
| Thu, Nov.20 | Row, 12 X 2min on, 1 min off @ 32spm | Weights, 3X small circuit, approx. 45 minutes |
| Wed, Nov. 19 | Erg, 10000 meters for score (because the lake was frozen) | Erg, 2 X 20 minutes, level 1 S.S., then 10 minutes in tanks |
| Tue, Nov. 18 | Row, 9 miles drills, S.S. | Erg, 2X 20 minutes level 1 S.S. |
| Mon, Nov. 17 | Off | Off |
| Sun, Nov. 16 | Row, Seat racing at ID camp, 4X(5 minutes at rate 30) | Off |
| Sat, Nov 15 | Off | 6000 Meter erg test for score (I.D. Camp today) |
| Fri, Nov. 14 | Erg, Warmup, a few 20s at pace (prep for 6K on Sat.) | Off |
| Thu, Nov 13 | Erg, 4 X (4 min on/1 min off) @ 6K pace or faster | Erg, something light |
| Wed, Nov 12 | Off | Erg, 2 X 20 minutes S.S. |
| Tue, Nov. 11 | Row, 12 miles/90 minutes, S.S./Drills/Full pressure, low rate | Erg, 3 X 10 minutes @ 6K pace or faster |
| Mon, Nov. 10 | Row, 12 miles/90 minutes, S.S. | Erg and Tanks |
| Sun, Nov. 9 | Off | Off |
| Sat, Nov. 8 | Row, 5 X 5 minutes at rate 32 (seat racing here) | Off |
| Fri, Nov. 7 | Row, 12 X 40 strokes; rate between 26 and 36 spm | Erg, 5X 1500m, hold 2 splits (or more) faster than 6K pace, 5 minutes rest |
| Thu, Nov. 6 | Off | Erg, 2 X 20 minutes, Level 1 S.S. |
| Wed, Nov. 5 | Row, 10 miles/80 minutes S.S. | Erg; 2 X 6000 meters, as fast as you can |
| Tue, Nov. 4 | Row; 10 miles/80 minutes S.S. | Erg; 3 X 20 minutes Level 1 S. S. |
| Mon, Nov. 3 | Row; 12 miles/90 minutes S.S. | Erg; 3 X 10 minutes. Heavies break 3100m, Lights break 3000m |
| Sun, Nov. 2 | Off | Erg, 2 X 20 minutes Level 2 S.S. |
| Sat, Nov. 1 | Row, Drills for warmup, then racing 3 X 2 miles/10-12 min.(seat racing for us) | Off |
| Day | A.M. | P.M. |
|---|---|---|
| Fri, Oct. 31 | Row, 12 miles/90 minutes S.S. | Erg, 5 X 1500 meters at 6K pace or faster |
| Thu, Oct. 30 | Off | Erg, 3 X 20 minutes Level 1 S.S. |
| Wed, Oct. 29 | Row, 11 miles/90 minutes Drills/S.S. | Erg, 7', 5', 4', 3', 2', 1' at 6K pace; two minutes break time. |
| Tue, Oct. 28 | Row, 12 miles/90 minutes Drills/S.S. | Erg; 3 X 20 minutes Level 1 S.S. |
| Mon, Oct. 27 | Row, 12 miles/90 minutes Drills/S.S. | Erg, 3 X 10 minutes at 6000 meter pace |