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each) 12 minutes as follows: 1:15 full-pressure, 45 seconds pressure, repeat 5 more times power pyramid: 10 paddle strokes, 10 hard, 10 paddle, 20 hard, 10, 30 hard, 10, 40 hard, 10, 50 hard, 10, 40 hard, 10, 30 hard, 10, 20 hard, 10, 10 hard (about 3000 meters) Use this for the Oct 22 WOUCrew meeting: http://www.chipchapin.com/2000MiddCrew/index.html Great stills and animations of an on-water workout SDSU MEN S CREW - Winter Workout http://crew.sdsu.edu/WinterWorkout/ Sunday Monday Tuesday Wednesday Thursday Friday Saturday Week 1 Dec 9-15 Off 40 Min Steady State Bike / Erg / Swim 6x4 Min 1 Min Rest 18, 20, 22, 24, 26, 24 Sprint Last 30 Sec Off 3x20 Push Ups 3x50 Crunches 2x10 Min Steady Off 30 Min Steady State Bike / Erg / Swim Week 2 Dec 16-22 Off 40 Min Steady State Bike / Erg / Swim Off 4x6 Min Increasing Intensity 2 Min Rest Off 10 Min - 8 Min 6 Min - 4 Min - 2 Min 4 Min Rest Between High Intensity Off Week 3 Dec 23-29 Off 8 Min - 6 Min - 4 Min 3 Min Rest Between High Intensity Christmas 15 Min - 10 Min 5 Min Gradually Increase Intensity Most Important Workout Off 3x20 Push Ups 3x50 Crunches 2x10 Min Steady Off Week 4 Dec 30- Jan 5 Off 30 Min Steady State Bike / Erg / Swim 10 Min - 8 Min 6 Min - 4 Min - 2 Min 4 Min Rest Between High Intensity Off Varsity Pracice Begins Varsity Practice 3x20 Push Ups 3x50 Crunches 2x10 Min Steady Varsity Practice Everyone Else: Off Swimming is your best workout Please remember that these workouts should be balanced.. Cool-down: 5 Minutes of Stretching Workout 5: Weight Training Frequency: 3 Times / Week Duration: 45 Minutes Monday Routine: Squats, Bench Press, and 2 Other Lifts Wednesday Routine: Power Cleans, Hyperextensions, and 3 Other Lifts Friday Routine: Squats, Bench Press, and 2 Other Lifts Week One: 3 sets x 3 reps Week Two: 5 sets x 5 reps Week Three: 1x5, 1x4, 1x3, 1x2, 1x1 Week Four: 1x10, 1x6, 1x4 Week Five: Increase Weight Return to Week One Suggested Sites Row2K irow.com (by Vespoli) Rowing: About.com The Row
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