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| Derwent Rowing Club Training Schedule |
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Week Commencing 23/01/2006 |
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Session |
Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
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10 |
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10 |
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14 |
12 |
| Type |
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UT1 |
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UT1 |
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UT1 / UT2 |
UT1 |
| Reps / Sets |
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1x40 |
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1x40 |
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To include 1 x 30' |
1x40 |
| Rate |
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20-22 |
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20-22 |
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20 |
20-22 |
| Rest |
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None |
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None |
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None |
None |
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| Session 2 |
Distance (K) |
14 |
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8 |
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12 |
6 |
| Type |
UT2 |
Run & Circuits |
Ergo |
Ergo 20 mins & weights |
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UT1 / AT |
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| Reps / Sets |
1 x 60' |
4 x weights Circuit |
1 x 29' Pyramid |
4 x 10 weights + supplimentary |
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3x10' (4'+3'+2'+1') |
Head piece |
| Rate |
18-20 |
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18-26 |
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18-20-22-24 |
30 |
| Rest |
none |
40" on 20" off |
None |
None |
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3' |
None |
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14 |
10 |
8 |
10 |
0 |
26 |
18 |
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Mon |
Tues |
Weds |
Thurs |
Fri |
Sat |
Sun |
| Session 1 |
Distance (K) |
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10 |
8 |
10 |
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5 |
14 |
| Type |
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UT1 |
UT2 |
UT1 |
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Peterborough Head |
UT1 / UT2 |
| Reps / Sets |
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1x40 |
Technique & 6x12 stroke burst |
1x40 |
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To include 1 x 30' |
| Rate |
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20-22 |
18-20 |
20-22 |
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max |
20 |
| Rest |
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None |
None |
None |
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When finished |
None |
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| Session 2 |
Distance (K) |
14 |
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5 |
10 |
8 |
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| Type |
UT2 |
Run & Circuits |
Ergo |
Row (prep for peterborough) |
UT2 |
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| Reps / Sets |
1 x 60' |
4 x weights Circuit |
1 x 5K |
3 x 3 mins |
Light paddle & load |
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| Rate |
18-20 |
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26-28 |
28-30 |
20 |
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| Rest |
none |
40" on 20" off |
None |
5' |
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14 |
10 |
13 |
20 |
8 |
5 |
14 |
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Total KM for 2 Weeks |
170 |