Rowing - Brown Snake Training

WEDNESDAY

Had a nice row this morning in an eight.

WARM UP
Traditional hands only, hands+bodies, quarter, half slide etc

INSIDE OUTSIDE ARMS

In 6's.

10 inside, 10 outside & square, 10 normal.

Rotate during the normal. 

RUSSIAN CATCHES

In 4's stern 4 bow 4 only once. 

FULL CREW ROW

And relax flow into

STRIKES

Finish, arms away, arms & bodies, half slide. 

WORK 1 (14 minutes)

4 Min each

Rate 20 22 24

2min rate 26

WORK 2 (10 minutes)

3 Min each

Rate 24 26 28 

1 Min Rate 30

WORK 3 (4minutes)

2 Min 

Rate 28 30

WORK 4

30sec on and 30 seconds off.  The ON is at as highest rate as we can make.

BROWN SNAKE

 

The question is what the program for Friday's training should be.

A balance between increasing rate and not getting too tired.

 

Brown Snake is:

1500m 6 minutes

1000m 4 minutes

2000m 8minutes

500m. 2minutes

WARM UP & TECHNIQUE same as Wednesday.

WORK 1 = 8 minutes

Main objective is to grow rate under control

2 Min each

Rate 22 24 26 28

WORK 2 - 6minutes

2 Minute 26

2 minute 28

1 minute 30

1 minute 32

WORK 3 - 4 minutes

1 Min each. 

26 28 30 32