Post by Thom on Sept 1, 2009 17:10:24 GMT -5
Missy introduced me to a workout she did with Drake's crew. It's simple and it's easy to create variations.
She called it 4-by-1's:
Today I did 3-by-1's with no rest period:
You have to pay attention to the clock, especially if you're rowing with someone and carrying on a conversation, because the minute goes by quickly!
As for what pace to maintain, I used my targets from the Wolverine Plan (www.concept2.com/forums/wolverine_plan.htm) for those stroke ratings, but you can use others of course.
She called it 4-by-1's:
1 minute at 18 strokes per minute;
1 minute at 20 strokes per minute;
1 minute at 22 strokes per minute;
1 minute at 24 strokes per minute;
1 minute of rest and recovery.
Today I did 3-by-1's with no rest period:
1 minute at 18 strokes per minute;
1 minute at 20 strokes per minute;
1 minute at 22 strokes per minute;
You have to pay attention to the clock, especially if you're rowing with someone and carrying on a conversation, because the minute goes by quickly!
As for what pace to maintain, I used my targets from the Wolverine Plan (www.concept2.com/forums/wolverine_plan.htm) for those stroke ratings, but you can use others of course.