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Wednesday August 8, 2012

USA Rowing workout

http://www.youtube.com/watch?v=QUCDVuA7DXQ&feature=player_embedded 

W.O.D.

Intervals

5 x Row 500 meters 

Rest=Work

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 A couple of things to check out when looking at the video:
1).  Not too much layback.  The rowers reach far forward at the catch, but they don’t over exaggerate the layback at the finish; just a few degrees past vertical (except for 2-seat, who lays back too far)
2).  Pull straight across; recover straight across.  Knees go down first on the drive so the oar handle can be pulled straight back with no up and down motion.  Knees stay down on the recovery until the hands are well past the knees so the handle can recover straight across.  Watch the outside hand; it pulls all the way in but the wrist remains flat and does not break up or down (don’t watch the inside hand; when rowing on the water the inside wrist has to break downward at the finish to turn the oar).  The handle at the finish is not up by the chest, but down low (they may be rowing a little lower than you would on the erg).
3). The shoulders and head move straight across.  There is no vertical movement: no bunching of the shoulder or lifting of the head during the drive, and no head flopping down at the catch or finish.  (Note: 6-seat bunches his shoulder up during the drive and drops it at the finish, and 2-seat’s head drops at both catch and finish with a lift through the drive.  Don’t do that.)
4).  Racing cadence is in the high 30s and low 40s.  In the video, the cadence is about 30 strokes/min when rowing at a regular pace.  When they are rowing hard they are at about 38s/min and they bump it up to above 40 s/min as they approach the bridge.
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Name 1 2 3 4 5
Cindy A. 2:02. 2:06. 2:07. 2:09. 2:08.
Laura R. 1:56. 2:02. 2:05. 2:05. 2:04.
Val 2:06. 2:09. 2:13. 2:14. 2:13.
Nick M. 1:34. 1:44. 1:45. 1:45. 1:43.
Ed 1:43. 1:47. 1:50. 1:52. 1:54.
Sara B. 1:50. 1:57. 1:59. 1:59. 2:01.
Liz 2:08. 2:06. 2:07. 2:07.
Kimi 2:06. 2:12. 2:13. 2;12. 2:08.
Reno 1:45. 1:46. 1:47. 1:51. 1:50.
Abby 2:16. 2:21. 2:24. 2;16. 2:20.
Laurie K. 2:13. 2;11. 2;12. 2:13. 2;13.
S-Lowe 1:51. 1:57. 2:00. 1:56. 1:53. Air Dyne
Scott P. 1:53. 1:55. 1:56. 1:56. 1:55.
Amy 2:08. 2:13. 12:17. 2;25. 2:16.
Galo 1:32. 1:39. 1:48. 1:47. 1:45.
Katie G. 1:56. 2:07. 2:00. 1:59. 1:57. Run
Kevin 2:10. 2;22. 2:20. 2;21. 2:19.
Yaisa 2:09. 2;12. 2;14. 2;16. 2;17.
Jeremy 1:51. 1:50. 1:51. 1:56. 1:57.
Julie D. 2:05. 2;10. 2;13. 2;12. 2:13.
Jenn 2:05. 2:10. 12:10. 2:12. 2:11.
Jeff 2:00. 2;09. 2:07. 2;12. 2:02.
Micheal H. 1:38. 1:44. 1:52. 1:46. 1:56. Air Dyne
Adam 1:47. 1:48. 1:54. 1:56. 1:50.
Melissa T. 1:56. 1:57. 2:02. 1:598. 1:58.
Julie S 2:14. 2:21. 2:24. 2:20. 2:24.
Tayler 1:54. 1:59. 1:59. 2:00. 2:00.
Sara B. 2:11. 2:18. 2:20. 2:22. 2:18.
Josh 1:59. 2:02. 2:09. 2:05. 2:01.
Gina 2:14. 2;11. 2;12. 2:01. 1:57.
Lisa 2:19. 2:26. 2:23. 2:26. 2:24.
Tracy 2:07. 2:09. 2:10. 2:09. 2:09.
Christian 2:02. 2;08. 2:05. 2:05. 2:09.
Cherstin 2:02. 2:08. 2:05. 2:05. 2:09.
Sean S. 1:46. 1:45. 1:43. 1:43. 1:40.
Emilio 1:39 1:46 1:48 1:42 1:47
Jen H. 1:53 1:56 1:57 1:57 2:01
Mahony 1:57 2:03 2:06 2:16 2:10
Mike 1:47 2:01 2:01 2:03 2:03
Mike (Bos) 1:46. 1:49 1:52 1:454 1:54
JoDee 2:15 2:17 2:18 2:18 2:15
Chad 1:48 1:55 2:00 2:01 1:55
Mark 1:52 1:50 1:51 1:52 1:55
Jason B. 1:44 1:44 1:50 1:50 1:50 Air Dyne
Jeff 1:57 2:01 2:03 2:05 2:01
Pilar 2:15 2:16 2:17 2:21 2:20
Rachel 2:08 2:11 2:09 2:14 2:15
Kyle F. 1:44 1:48 1:49 1:50 1:48
Jenna 1:28 1:29 1:30 1:30 1:28 mod

 

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