Objective: Row a 6:34 2K at the CRASH-B sprints on February 28, 2016

Plan Principles: The plan is based on principles from The Science Of Winning, by Jan Olbrecht, and a lecture by Stephen Seiler.

- The plan is based on a 80/20 training volume split between endurance training and High Intensity Training (HIT). This translates into 3 HIT sessions per week and 3 longer endurance sessions, plus second endurance sessions as schedule and time permits.
- Endurance training is defined as training at or below 2.0 mmol/l lactate. This will be measured at least once a week after 60 minutes of endurance rowing. In general this will be steady state rowing between 18 and 22 SPM, but low intensity Wolverine sessions, fartlek sessions, and other variations will be used to try to keep it from getting too boring.
- The three and a half month training period prior to the Crash-Bs will be divided up into 3 major mesocycles.
- Mesocycle 1 will focus on hard distance rowing. The three HIT sessions per week will be basically time trial format with total rowing time between 60 and 80 minutes. Target initial power will be 95% of LT power. Basically, a few seconds off current best time for the distances prescribed. These are very much like Wolverine Plan L3 sessions.
- Mesocycle 2 will focus on long intervals. The three HIT sessions per week will have different long interval format workouts for a total rowing time between 30 and 40 minutes. Roughly 5 minute rests. Initial target power will be 105% of LT power. These are basically Wolverine L2 sessions.
- Mesocycle 3 will focus on short sprint and peak power training. The short sprints are at 115% of LT power for a total rowing time of 12 to 20 minutes. Nice long rests.These are basically L1 sessions. The peak power training will be tacked onto the end of shortened endurance sessions twice a week. These will follow the format described here. Basically a series of very short, very intense sprints.

- I will try to do a time trial, or enter a smaller erg race about a month prior to the CRASH-Bs. I’ll do a short taper for that.
- The week before the CRASH-Bs, I will do a longer taper.
- After the CRASH-Bs, I will repeat the fitness test battery that I’m doing now.
- I will track lactate for endurance rows and HR on all pieces, but focus on incremental improvement to power for the training pieces during each of the blocks.

Of course this will change based on travel and life, but this is the basic template.

Month | Day | Date | Mesocycle | AM Workout | PM Workout |

November | M | 11/16/15 | Base building | Rest day | |

T | 11/17/15 | 4 x 20′ UT2 / UT1 | 30′ UT2 | ||

W | 11/18/15 | 4 x 20′ UT2 / UT1 | |||

T | 11/19/15 | 4 x 20′ UT2 / UT1 | 30′ UT2 | ||

F | 11/20/15 | 4 x 20′ UT2 / UT1 | |||

S | 11/21/15 | 4 x 20′ UT2 / UT1 | 30′ UT2 | ||

S | 11/22/15 | 4 x 20′ UT2 / UT1 | |||

M | 11/23/15 | Hard Distance 95% LT Power |
Rest day | ||

T | 11/24/15 | 4 x 15’/2′ | 30′ UT2 | ||

W | 11/25/15 | 4 x 20’/1′ | |||

T | 11/26/15 | 60′ | 30′ UT2 | ||

F | 11/27/15 | 4 x 20’/1′ | |||

S | 11/28/15 | HM | 30′ UT2 | ||

S | 11/29/15 | 4 x 20’/1′ | |||

M | 11/30/15 | Rest day | |||

December | T | 12/1/15 | 4 x 5K / 2′ | 30′ UT2 | |

W | 12/2/15 | 4 x 20’/1′ | |||

T | 12/3/15 | 2 x 30′ / 5′ | 30′ UT2 | ||

F | 12/4/15 | 4 x 20’/1′ | |||

S | 12/5/15 | HM | 30′ UT2 | ||

S | 12/6/15 | 4 x 20’/1′ | |||

M | 12/7/15 | Rest day | |||

T | 12/8/15 | 15 x 3′ / 1′ | 30′ UT2 | ||

W | 12/9/15 | 4 x 20’/1′ | |||

T | 12/10/15 | 10K | 30′ UT2 | ||

F | 12/11/15 | 4 x 20’/1′ | |||

S | 12/12/15 | HM | 30′ UT2 | ||

S | 12/13/15 | 4 x 20’/1′ | |||

M | 12/14/15 | Rest day | |||

T | 12/15/15 | 30′ | 30′ UT2 | ||

W | 12/16/15 | 4 x 20’/1′ | |||

T | 12/17/15 | 60′ | 30′ UT2 | ||

F | 12/18/15 | 4 x 20’/1′ | |||

S | 12/19/15 | HM | 30′ UT2 | ||

S | 12/20/15 | 4 x 20’/1′ | |||

M | 12/21/15 | Long Intervals 105% LT Power |
Rest day | ||

T | 12/22/15 | Waterfall | 30′ UT2 | ||

W | 12/23/15 | 4 x 20’/1′ | |||

T | 12/24/15 | 4 x 2K | 30′ UT2 | ||

F | 12/25/15 | 4 x 20’/1′ | |||

S | 12/26/15 | 5 x 1500 | 30′ UT2 | ||

S | 12/27/15 | 4 x 20’/1′ | |||

M | 12/28/15 | Rest day | |||

T | 12/29/15 | 3 x 10′ | 30′ UT2 | ||

W | 12/30/15 | 4 x 20’/1′ | |||

T | 12/31/15 | 4 x 8′ | 30′ UT2 | ||

January | F | 1/1/16 | 4 x 20’/1′ | ||

S | 1/2/16 | 5 x 6′ | 30′ UT2 | ||

S | 1/3/16 | 4 x 20’/1′ | |||

M | 1/4/16 | Rest day | |||

T | 1/5/16 | Waterfall | 30′ UT2 | ||

W | 1/6/16 | 4 x 20’/1′ | |||

T | 1/7/16 | 4 x 2K | 30′ UT2 | ||

F | 1/8/16 | 4 x 20’/1′ | |||

S | 1/9/16 | 6K hard | 30′ UT2 | ||

S | 1/10/16 | 4 x 20’/1′ | |||

M | 1/11/16 | Rest day | |||

T | 1/12/16 | 3 x 10′ | 30′ UT2 | ||

W | 1/13/16 | 4 x 20’/1′ | |||

T | 1/14/16 | 4 x 8′ | 30′ UT2 | ||

F | 1/15/16 | 4 x 20’/1′ | |||

S | 1/16/16 | 5k hard | 30′ UT2 | ||

S | 1/17/16 | 4 x 20’/1′ | |||

M | 1/18/16 | Short Int / Pk Power 115% LT Power |
Rest day | ||

T | 1/19/16 | 4 x 1000 | 30′ UT2 | ||

W | 1/20/16 | 3 x 20′ / 1′ plus PP | |||

T | 1/21/16 | 6 x 750 | 30′ UT2 | ||

F | 1/22/16 | 3 x 20′ / 1′ plus PP | |||

S | 1/23/16 | 8 x 500 | 30′ UT2 | ||

S | 1/24/16 | 4 x 20’/1′ | |||

M | 1/25/16 | Rest day | |||

T | 1/26/16 | 4 x 1000 | 30′ UT2 | ||

W | 1/27/16 | 4 x 500 | |||

T | 1/28/16 | 3 x 500 | |||

F | 1/29/16 | warm up only | |||

S | 1/30/16 | Likely date for Cranberry Crunch | |||

S | 1/31/16 | 4 x 20’/1′ | |||

February | M | 2/1/16 | Rest day | ||

T | 2/2/16 | 4 x 1000 | 30′ UT2 | ||

W | 2/3/16 | 3 x 20′ / 1′ plus PP | |||

T | 2/4/16 | 6 x 750 | 30′ UT2 | ||

F | 2/5/16 | 3 x 20′ / 1′ plus PP | |||

S | 2/6/16 | 8 x 500 | 30′ UT2 | ||

S | 2/7/16 | 4 x 20’/1′ | |||

M | 2/8/16 | Rest day | |||

T | 2/9/16 | 4 x 1000 | 30′ UT2 | ||

W | 2/10/16 | 3 x 20′ / 1′ plus PP | |||

T | 2/11/16 | 6 x 750 | 30′ UT2 | ||

F | 2/12/16 | 3 x 20′ / 1′ plus PP | |||

S | 2/13/16 | 8 x 500 | 30′ UT2 | ||

S | 2/14/16 | 4 x 20’/1′ | |||

M | 2/15/16 | Rest day | |||

T | 2/16/16 | 4 x 1000 | 30′ UT2 | ||

W | 2/17/16 | 3 x 20′ / 1′ plus PP | |||

T | 2/18/16 | 6 x 750 | |||

F | 2/19/16 | 3 x 20′ / 1′ plus PP | |||

S | 2/20/16 | 8 x 500 | |||

S | 2/21/16 | 3 x 20′ / 1′ | |||

M | 2/22/16 | Race Taper | 4 x 1000 | ||

T | 2/23/16 | Rest day | |||

W | 2/24/16 | 4 x 500 / 4′ | |||

T | 2/25/16 | 3 x 500 / 4′ | |||

F | 2/26/16 | 2 x 500 / 4′ | |||

S | 2/27/16 | warm up only | |||

S | 2/28/16 | Crash-B Sprints! | |||

M | 2/29/16 | Test Week | Rest day | ||

March | T | 3/1/16 | 2-speed | ||

W | 3/2/16 | Peak Power | |||

T | 3/3/16 | 3 x 20′ / 1′ | |||

F | 3/4/16 | 2K | |||

S | 3/5/16 | 3 x 20′ / 1′ | |||

S | 3/6/16 | 6K |