Concept2 Forum

Hi,

Iam looking for help in two areas. First anyone know of some short ergo pieces to improve 2k time. We are training everyday so I am just looking for something extra that I can do.

Second I did a 2 k test about 6 weeks ago and I got 6min 55secs rating 28. We have done a good bit of speedwork since then so I am wondering what i should aim for. By the way I am 5 ft 10 inches and weigh about 76 kilos.

If it helps I kept my splits for our last 10k (four weeks ago) at 1 51 with a rate of 25.

I would appreciate any help here as I am in a competitive squad and a good score would really help me get into the boat.

thanks

singlefin

If you're looking for shorter pieces, I'd suggest doing 4x2k, 5x1.5k, 3k/2.5k/2k. Do those at a pace of your 2k split in seconds multiplied by 1.156 (thank you Wolverine Plan).

Other good workouts are 8x500 (3:20 rest), 4x1000 (6:30 rest), 250/500/750/1k/750/500/250 (paddle for equal distances to the piece you just did). Do those at your 2k pace (so a 1:43-1:44 for you)

Good luck, pull hard always

bloomp wrote:If you're looking for shorter pieces, I'd suggest doing 4x2k, 5x1.5k, 3k/2.5k/2k. Do those at a pace of your 2k split in seconds multiplied by 1.156 (thank you Wolverine Plan).

I think the timing you quote is for Level 3 not Level 2, this would be 2:00 splits, probably close to marathon pace. These are typically done around 5k pace, for you I would suggest 1:48-9 pace. Looking at how your 2k and 10k times compare, you seem to be stronger on endurance than strength, so I think the L1 sessions would be of more use (i.e. those below).

bloomp wrote:Other good workouts are 8x500 (3:20 rest), 4x1000 (6:30 rest), 250/500/750/1k/750/500/250 (paddle for equal distances to the piece you just did). Do those at your 2k pace (so a 1:43-1:44 for you)

You are also rating quite low for the 2k for someone of your height. 32 would be more normal. To get this up I suggest the HIIT sessions listed http://thepeteplan.wordpress.com/sprint-hiit/ or maybe 1'r1' (typically at around 1k pace for 10, so start at 1:41 and try and speed up from the 7th onwards). I would also recommend trying to keep your rating at 32+ for the 8x500 above, which should be 2-3S/500m faster than the 2k. Many people feel uncomfortable with maintaining the rapid breathing required for faster stroke rates (most people breath twice per stroke, so 32SPM is 64 breaths per minute!), hence practicing at higher stroke rates. The HIIT training will show you how to keep the pace up at the end of a 2k by sacrificing rate to maintain pace as well as practicing very high stroke rates taht will make 32 seem controlled.

Don't forget to warm up thoroughly before any high intensity session.

Hope it goes well.

- Iain

Yeah my mistake Iain, I meant to say 1.08.

But I completely agree, at your height and weight you could maintain a 32 with some training. It's hard, but it will make you better in the long run.

In addition to his suggested HIIT, I recommend doing Tabata intervals. You go 20 seconds as hard as possible, paddle for 10 seconds. Do that 8 times back to back. It's a good workout to throw on after lifting or after a steady state or something.