The following table offers the casual rower various sessions they can undertake at either a LIGHT, MEDIUM

or HEAVY workload. These are generic training sessions aimed at Masters athletes or those athletes racing 1000mtr race distances. Most sessions contain both a speed and endurance component. The concept of this chart is to allow casual athletes the ability to go onto the water with a plan, but not constrained to the formal training program for athletes targeting specific regattas or races.

Session Type: Focus Group: Intensity: Recovery: Session

Speed/Endurance Masters/1000m Racers LIGHT 5 minutes between sets. More or less as desired. Duration

Session Type: Focus Group: Intensity: Recovery: Session

Speed/Endurance Masters/1000m Racers MEDIUM 5 minutes between sets. More or less as desired. Duration

Session Type: Focus Group: Intensity: Recovery: Session

Speed/Endurance Masters/1000m Racers HEAVY 3-5 minutes between sets. More or less as desired. Duration

1 2 3 4 5
COURSE WORK

Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' Light@18-22. 1stroke square 1 stroke feathered Set 2: (30"@RP, 90"@Light) x 4 Set 3: 3'@20, 1@24, 3@20, 1@24 Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' Light@18-22. 1/4 Slide strike every 5th stroke Set 2: (1'@26, 2'@light) x 5 Set 3: 4'@20, 1'@Lt, 2'@24 Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 3'@18, 2'@20', 1'@22, 2'@20, 3'@18 Set 2: 3'@20, 2'@22, 1'@24, 2'@22, 3'@20 Set 3: N/A Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: (3'@22, 1'@27) x 2 Set 2: 4'@20, 3@25 Set 3: N/A Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' time allowance for Race Start Practice. 3, 5, 10str starts. 50% - 100% variations. Set 2: 250@RP from start, 500@Lt, 250@RP Set 3: 1000@24 Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' time allowance for Race Start Practice. 3, 5, 10str starts. 50% - 100% variations. Set 2: 500@20, 500@24 Set 3: 250@18, 20, 22, 24 Warm Down: 10'@18

67mins

1 2 3 4 5
COURSE WORK

Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint 10'@ "5 & Glide'. (5x100% strokes. Let boat Set 1: run to near stop and restart) Set 2: 4'@18, 3'@20, 2'@22, 1'@24, 2'@22, 3'@20, 4'@24 Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: (6'@24, 30"@30) x 2 Set 2: (6'@24, 30"@30) x 2 Set 3: 3'@22, 3'@26, 3'@22 Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 3'@18, 20, 22 Set 2: 3'@20, 22, 24 Set 3: 2'@22, 26, 28 Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: (2'@26, 1@Lt) x 4 Set 2: 2000m@24 Set 3: N/A Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' time allowance for Race Start Practice. 3, 5, 10str starts. 80% - 110% variations. Set 2: 500@24, 250@26, 250@RP Set 3: 250@RP from Start, 250@Lt, 500@RP Warm Down: 10@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' time allowance for Race Start Practice. 3, 5, 10str starts. 80% - 110% variations. Set 2: 500@RP, 250@Lt, 250@RP Set 3: 1000@26 Warm Down: 10'@18

54mins

1 2 3 4 5
COURSE WORK

Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: (30"@RP, 6'@24) x 2 Set 2: (30"@RP, 4'@26) x 2 Set 3: N/A Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: (30"@35+, 2'@Lt) x 5 (*Quad/8 ratings) Set 2: (6'@22, 2'@26) x 2 Set 3: N/A Warm Down: 10'@18 Warm Up: Warm Up 15'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 8'@22 with DRAG Set 2: 4'@26 with DRAG Set 3: 3'@28 with NO DRAG Warm Down: 10'@18 Warm Up: Warm Up 20'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: (45"@RP, 45"@Lt) x 4 Set 2: (1'@RP, 1'@Lt) x 4 Set 3: 2'@22, 24, 28 Warm Down: 10'@18 Warm Up: Warm Up 20'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' time allowance for Race Start Practice. 3, 5, 10str starts. 80% - 110% variations. Set 2: 1000@RP Execute full race plan. Set 3: 1000@22, turnaround in 1 min, 1000@26 Warm Down: 10'@18 Warm Up: Warm Up 20'@18 include 3 x power 10, and 15str 1/2 slide sprint Set 1: 15' time allowance for Race Start Practice. 3, 5, 10str starts. 80% - 110% variations. Set 2: 500@RP from Start, 250@Lt, 250@RP Set 3: 1000@30, turnaround in 1 min, 1000@24 Warm Down: 10'@18

61mins

72mins

70mins

63mins

57mins

59mins

50mins

50mins

55mins

55mins

62mins

58mins

63mins

6
COURSE WORK

62mins

6
COURSE WORK

58mins

6
COURSE WORK

62mins