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Exercises Movements, technique & proper execution

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Old 10-06-2009, 01:11 PM   #31
Glenn Pendlay
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Join Date: Aug 2006
Location: wichita falls  texas
Posts: 684
Re: competitive rowing times?


I am trying mightily to set the damper down! I used to row with it on 10 on everything... I believe I could still do my best times at 10... but ive slowly lowered it to 8 on my 500m, and about 5 on my 2k and 5k rows... It just takes SO MUCH MORE EFFORT to row the same pace at a lower damper setting!

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Old 10-07-2009, 08:49 AM   #32
Leslie Powell
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Join Date: Jul 2007
Location: New York  NY
Posts: 347
Re: competitive rowing times?

I don't have the link handy, but if you google "The Pete Plan" you should find a pretty decent basic (but not stupid basic) rowing program.
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Old 10-07-2009, 12:30 PM   #33
Andy McLaughlin
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Join Date: Mar 2009
Location: Hanover  NH
Posts: 35
Re: competitive rowing times?

I've at times followed the pete plan, it's a very solid program. w/f/s

the main idea is that you do one hard set of endurance intervals, and one hard set of short distance intervals a week. The intervals are on a tri-weekly rotation, so you mix up the distances. Aside from the interval sessions you do some distance rows and one harder distance row. It might look like a time consuming plan, but if need be you can drop some of the distance sessions.

Another training plan is the Wolverine Plan, developed by a former coach of the Michigan crew team: w/f/s

many of the ideas are the same, but there's one big difference. Here a lot of the mileage is done at low ratings, to focus on power per stroke. Some people find this to be very useful for training, others find it to be pointless. The Wolverine Plan is a little more schedule intensive, but it can also be adjusted to your time needs.

Crossfit Endurance would be another alternative, though to be honest I've only dabbled with their workouts. I know there's tons of science behind it, but I've decided to stick with more traditional training methods. If any rowers have had success with CFE I'd love to hear about it.
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