Matt Chan hitting up one of the rounds from today’s programming!
It’s Thursday…and on Thursday, I post Coach Chris.
I personally have been following some of his rowing workouts lately and I can’t even begin to explain how much better it has made my rowing. Pick one, do it and if it’s a weakness….in a few days do another.
Vivendi Lab. Week 5. Thursday.
Strength Endurance Workout
.
5 rounds
6 thrusters (63/95) wearing a 40lb vest
12 jumping air-squats w/ 40lb vest
18 air-squats without vest
No rest b/t movements
2min rest b/t rounds
.
.
Row Workout
.
12min, 9min, 6min (see below pace range) w/ 3min rest b/t efforts
Plus
1×300, 2×200, 3x100m at max effort w/ 60sec recovery b/t max efforts
.
Row Workout Details: Row 12min, rest 3min, row 9min, rest 3min, row 6min, rest 3min, row 300m, rest 60sec, row 200m, rest 60sec, row 200m, rest 60sec, row 100m rest 60sec, row 100m, rest 60sec, row 100m, done!!
.
Row Workout Pacing:
|
Current 2000m Row PR Time |
12min, 9min, and 6min pace range/500m |
|
|
06:20.0 |
01:46.9 |
01:49.4 |
|
06:30.0 |
01:49.7 |
01:52.2 |
|
06:40.0 |
01:52.5 |
01:55.0 |
|
06:50.0 |
01:55.6 |
01:58.1 |
|
07:00.0 |
01:58.4 |
02:00.9 |
|
07:10.0 |
02:01.2 |
02:03.7 |
|
07:20.0 |
02:04.0 |
02:06.5 |
|
07:30.0 |
02:06.2 |
02:09.6 |
|
07:40.0 |
02:09.6 |
02:12.4 |
|
07:50.0 |
02:12.4 |
02:15.2 |
|
08:00.0 |
02:15.2 |
02:18.0 |
|
08:10.0 |
02:18.0 |
02:21.1 |
|
08:20.0 |
02:20.8 |
02:23.9 |
|
08:30.0 |
02:23.6 |
02:26.7 |
|
08:40.0 |
02:26.4 |
02:29.5 |
|
08:50.0 |
02:29.2 |
02:32.6 |
|
09:00.0 |
02:32.0 |
02:35.4 |
|
09:10.0 |
02:34.8 |
02:38.2 |
|
09:20.0 |
02:37.6 |
02:41.0 |
|
09:30.0 |
02:40.7 |
02:44.1 |
|
09:40.0 |
02:43.5 |
02:46.9 |
|
09:50.0 |
02:46.3 |
02:49.7 |
|
10:00.0 |
02:49.0 |
02:52.5 |
.
.
Track Workout
.
2x3000m w/ 5min rest
Track Workout Details: Each 3000m interval will alternate between 500m ON (see below pace), 500m OFF (see below pace), 400m ON, 400m OFF, 300m ON, 300m OFF, 200m ON, 200m OFF, 100m ON, 100m OFF.
.
Track Workout Pacing: The tempo for each ON and for each OFF is exactly the same.
|
Current Mile PR Time |
500m ON Target Time |
500m OFF Target Time |
400m ON Target Time |
400m OFF Target Time |
300m ON Target Time |
300m OFF Target Time |
200m ON Target Time |
200m OFF Target Time |
100m ON Target Time |
100m OFF Target Time |
|
5:00 |
1:33 |
2:28 |
1:14 |
1:58 |
0:55 |
1:28 |
0:37 |
0:59 |
0:18 |
0:29 |
|
5:15 |
1:37 |
2:35 |
1:18 |
2:04 |
0:58 |
1:33 |
0:39 |
1:02 |
0:19 |
0:31 |
|
5:30 |
1:42 |
2:43 |
1:22 |
2:10 |
1:01 |
1:37 |
0:41 |
1:05 |
0:20 |
0:32 |
|
5:45 |
1:47 |
2:50 |
1:25 |
2:16 |
1:04 |
1:42 |
0:42 |
1:08 |
0:21 |
0:34 |
|
6:00 |
1:51 |
2:58 |
1:29 |
2:22 |
1:07 |
1:46 |
0:44 |
1:11 |
0:22 |
0:35 |
|
6:15 |
1:56 |
3:05 |
1:33 |
2:28 |
1:09 |
1:51 |
0:46 |
1:14 |
0:23 |
0:37 |
|
6:30 |
2:01 |
3:12 |
1:36 |
2:34 |
1:12 |
1:55 |
0:48 |
1:17 |
0:24 |
0:38 |
|
6:45 |
2:05 |
3:20 |
1:40 |
2:40 |
1:15 |
2:00 |
0:50 |
1:20 |
0:25 |
0:40 |
|
7:00 |
2:10 |
3:27 |
1:44 |
2:46 |
1:18 |
2:04 |
0:52 |
1:23 |
0:26 |
0:41 |
|
7:15 |
2:15 |
3:35 |
1:48 |
2:52 |
1:21 |
2:09 |
0:54 |
1:26 |
0:27 |
0:43 |
|
7:30 |
2:19 |
3:42 |
1:51 |
2:58 |
1:23 |
2:13 |
0:55 |
1:29 |
0:27 |
0:44 |
|
7:45 |
2:24 |
3:49 |
1:55 |
3:03 |
1:26 |
2:17 |
0:57 |
1:31 |
0:28 |
0:45 |
|
8:00 |
2:29 |
3:57 |
1:59 |
3:09 |
1:29 |
2:22 |
0:59 |
1:34 |
0:29 |
0:47 |
|
8:15 |
2:33 |
4:04 |
2:03 |
3:15 |
1:32 |
2:26 |
1:01 |
1:37 |
0:30 |
0:48 |
|
8:30 |
2:38 |
4:12 |
2:06 |
3:21 |
1:35 |
2:31 |
1:03 |
1:40 |
0:31 |
0:50 |
|
8:45 |
2:43 |
4:19 |
2:10 |
3:27 |
1:37 |
2:35 |
1:05 |
1:43 |
0:32 |
0:51 |
|
9:00 |
2:47 |
4:26 |
2:14 |
3:33 |
1:40 |
2:40 |
1:07 |
1:46 |
0:33 |
0:53 |
|
10:00 |
3:06 |
4:56 |
2:29 |
3:57 |
1:51 |
2:58 |
1:14 |
1:58 |
0:37 |
0:59 |
|
11:00 |
3:25 |
5:26 |
2:44 |
4:21 |
2:03 |
3:15 |
1:22 |
2:10 |
0:41 |
1:05 |
|
12:00 |
3:43 |
5:55 |
2:59 |
4:44 |
2:14 |
3:33 |
1:29 |
2:22 |
0:44 |
1:11 |
.
.
Swim Workout
100 warm up
4×100 swim w/ 60sec rest
8×50 swim (Odd sprint/Even easy) with fins w/ 30sec rest
300 kick w/ fins w/ 60sec rest
6×50 swim (25 sprint/25easy) w/ 30sec rest
200 pull w/ 60sec rest
4×50 swim (25 no breathing/25 easy) w/ 30sec rest
100 cool down
Total 2000
Nick
Words cannot describe how my legs felt after that weight vest workout.
that was one of the coolest workouts i’ve done in a while
Miranda Oldroyd
So bad….
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