Scribd
Upload
1K views

Aerobic Capacity Rowing

The document contains 4 swim workouts and scaled versions of each workout with reduced distances and sets. Each workout provides a list of drills, kicks, pulls and swims with specified distances and rest periods between sets. It also contains 3 rowing workouts, one focused on lactate clearance, one on strength endurance, and one on lactate threshold. The workouts involve a combination of rowing distances at different paces and bodyweight exercises with specified rest periods between sets and rounds.

Uploaded by

Jay Mike
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
1K views

Aerobic Capacity Rowing

The document contains 4 swim workouts and scaled versions of each workout with reduced distances and sets. Each workout provides a list of drills, kicks, pulls and swims with specified distances and rest periods between sets. It also contains 3 rowing workouts, one focused on lactate clearance, one on strength endurance, and one on lactate threshold. The workouts involve a combination of rowing distances at different paces and bodyweight exercises with specified rest periods between sets and rounds.

Uploaded by

Jay Mike
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
You are on page 1/ 5

Aerobic Capacity Rowing

THE BLACK LINE

Swim Workout #1 (posted Jul-18)


4x50 w/ 30sec rest (25 backstroke kick/25 free swim)
4x75 free w/ fins w/ 30sec rest (25 free max effort/50 free easy)
4x100 free swim w/ 50 free easy b/t each
4x75 free kick w/ fins w/ 30sec rest
4x50 free pull w/ 30sec rest
100 cool down
Total: 1700

Swim Workout #1 (scaled)


3x50 w/ 30sec rest (25 backstroke kick/25 free swim)
4x50 free w/ fins w/ 30sec rest (25 free max effort/25 free easy)
3x100 free swim w/ 50 free easy b/t each
4x50 free kick w/ fins w/ 30sec rest
3x50 free pull w/ 30sec rest
100 cool down
Total: 1300

Swim Workout #2
5x50 any drill (switch every 25) w/ 30sec rest
1x300 pull
5x50 dolphin kick w/ fins w/ 30sec rest
1x200 swim
5x50 swim w/ fins w/ 30sec rest
100 pull for time (max effort)
5x50 swim (25 sprint/25 easy) w/ 30sec rest
100 cool down
Total: 1700

Swim Workout #2 (scaled)


4x50 any drill (switch every 25) w/ 30sec rest
1x200 pull
4x50 dolphin kick w/ fins w/ 30sec rest
1x150 swim
5x50 swim w/ fins w/ 30sec rest
100 pull for time (max effort)
4x50 swim (25 sprint/25 easy) w/ 30sec rest
100 cool down
Total: 1400

Swim Workout #3
2x50 kick no fins w/ 15sec rest
2x100 pull w/ 30sec rest
2x150 kick w/ fins w/ 45 sec rest
2x200 swim w/ 60sec rest
2x150 kick w/ fins w/ 45 sec rest
2x100 pull w/ 30sec rest
2x50 kick w/ 15sec rest
100 cool down
Total: 1700

Swim Workout #3 (scaled)


2x50 kick no fins w/ 15sec rest
2x75 pull w/ 30sec rest
2x100 kick w/ fins w/ 45 sec rest
2x150 swim w/ 60sec rest
2x100 kick w/ fins w/ 45 sec rest
2x75 pull w/ 30sec rest
2x50 kick w/ 15sec rest
100 cool down
Total: 1300

Swim Workout #4
3x100 free kick w/ fins w/ 30sec rest
3x50 fly kick w/ 15sec rest
8x25 swim w/fins 20sec rest (one easy, one no breathing)
3x100 pull w/ buoy w/ 30sec rest
3x50 pull w/ buoy and paddles w/ 15sec rest
8x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
3x100 free w/ 20sec rest
3x50 free w/ 10sec rest
100 warm down
Total: 1850

Swim Workout #4 (scaled)


2x100 free kick w/ fins w/ 30sec rest
3x50 fly kick w/ 15sec rest
6x25 swim w/fins 20sec rest (one easy, one no breathing)
2x100 pull w/ buoy w/ 30sec rest
3x50 pull w/ buoy & paddles w/ 15sec rest
6x25 w/ 20sec rest (from the middle of the pool...FAST turns & long push off)
2x100 free w/ 20sec rest
3x50 free w/ 10sec rest
100 warm down
Total: 1450



KISS & TELL


posted Jul-18

1) Lactate Clearance Row Workout:


5 sets:
300m at fast pace (at 1k PR pace),
100m at easy recovery pace,
100m at max effort sprint pace,
100m at easy recovery pace.

No rest b/t reps &


4min rest b/t rounds

Workout Details: Row 300m very fast, row 100m very easy, row 100m at max effort,
row 100m very easy, rest 4min, repeat for total of 5 sets.

2) Strength Endurance Row Workout:


5 sets:
3x deadlifts at 225/185,
6x box jumps w/ step down (36”/30") step down,
12x jumping feet tuck (heels hits butt) ¾ depth
200m row at max effort
24x air squats at very slow recovery pace

No rest b/t reps &


4min of rest b/t rounds

3) Lactate Threshold Row Workout:


1000m moderate pace
Rest 2min
8 x 200m hard w/ 20sec rest b/t reps

800m moderate pace


Rest 2min
6 x 200m hard w/ 20sec rest b/t reps
600m moderate pace
Rest 2min
4 x 200m hard w/ 20sec rest b/t reps

400m moderate pace


Rest 2min
2 x 200m hard w/ 20sec rest b/t reps

Total: 6800m

Workout Pacing:
Hard = 2k PR pace
Moderate = 2K PR pace plus 10 to 13sec/500m

You might also like