ERGOMETER WORKOUTS

Tuesday 1/10

warm-up

3 min on/1 min paddle x 5 (AT work - at your 2 k pace )

rest

100m, 200m 300m, 400, 300m, 200m, 100m -  with 1 min rest between pieces - all out - sub 2k pace

rest

1 Tabata with squat thrusts (20 sec on, 10sec off) x 8

Saturday 1/7

1.  5,000 meter piece (4250 women) conversational pace with first 250 of every 1,000 hard

2.  16 min (3 min moderate, 1 min paddle) x 4

3.  2 body circuits (16 min)

Thursday 1/5

1.  19 min pyramid 4,3,2,1,2,3,4 ratins 20,22,24,26,24,22,20

2. 4 500 meters with 2 min rest between -  each one at same rating and stroke output

3. tabata workout - damper 2 notches heavier  20 sec on, 10 sec off x 8

Tuesday 1/3

1. 12 min steady state

2. 750, 1000, 750 , 1000 with 2 min rest between pieces

ratine increase 2 beats each 250 within each piece

3. 12 min steady state

Tuesday 12/20 - power work out

1. 20 strokes @ full, 15 paddle x 4 ( 1st arms and back only , the 1/4 slide. 1/2 slide, full)

2. 60 sec on/90 off x 4, 3. 40 sec on/60 off x 5, 4. 30 sec on/45 off x 6

5. 12' steady state - 75% with 10 at full every 3min. , 6.  abs.

rest between each section of workout

Thursday 12/22   AT workout.  3 x 1,000meter x 2

2min rest between first 3 pieces, 4min rest between sets, repeat

first 500 at 90%, second  500 at 100%.

10 min abs.

Saturday 12/24

75% workout - long and low - conversational pace

3 x 15 min.  be willing to work on technique -  low rating focus on length from hips - not from your slide.

3 - 4  min rest between pieces.

 

 

 

Kayaking with

Holyoke Rows

Third Sunday of Month trip

Upcoming Trip Dates:

June 19th

July17th

August 21st

September 18th

Cost:

$20      for Holyoke Rows members, Free if you provide all your own equipment
$40      for non-members, $15 if you provide all your own equipment

 

For information or to sign up, call the boathouse at 413-322-5647, or email ottertales@holyokerows.org. You can also get more information, including pictures of last year's trips here.

 

 

Check here for updated river conditions.

 

River Level at Holyoke