Water Workout

[corpsrower]

When school lets out for me this week (yeah...one more year of college is done) I'm going back home to NOVA and i'm planning of jumping on my single to finally do some on-the-water rowing. Does anyone have any good workouts for this. I don't have a speed-coach installed but from experience I can usually roughly tell how fast I'm going.

[Ray79]

When school lets out for me this week (yeah...one more year of college is done) I'm going back home to NOVA and i'm planning of jumping on my single to finally do some on-the-water rowing. Does anyone have any good workouts for this. I don't have a speed-coach installed but from experience I can usually roughly tell how fast I'm going.

Initial suggestion would be LSD work.

That is Long Slow Distance work. Distances in single outings of between 12 and 16km at low stroke rates (16-18spm), and between light and half pressure with as little break as possible on turn arounds. This will aid technique and also improve fitness. Dont worry about speed, work on letting the boat run, work on rhythm throughout the stroke, work on quick hands, relaxing the shoulders, slowing the recovery to front stops. Work on balance, catch and finish timing. Believe me you wont get bored. The work is also not intensive enough that you can not complete it on several consecutive days.

Work on the water - volume wise is not that different than on the erg. There needs to be a balance between volume and intensity. If you concentrate on purely sprinty stuff, then the volume must come down and recoverys will be longer between hard sessions.

In addition technique exercises are always useful.

[corpsrower]

Thanks for the help. This is probably the best since I haven't been on the water for consequetive workouts for quite some time.