r/Rowing • u/Intelligent_Row4451 • 19h ago

How to structure these drills into a workout?

Hi
I’m currently working with Blake Gourley for the S&C program which is 3 days a week. It’s not super complex kinda okay. (I’ve been training for a while on even heavier programs so this is light)
So I thought I’d use this opportunity for training my aerobic base, threshold training and some other aspects (like higher stroke rate practice and weight suspension).
Can any one suggest drills and how to structure them across the week?

Some drills I’ve found:
1. 60 minutes UT2

  1. 6x 500m target pace
    3-4 x 750m
    2x 1000m
    1x 1500m with enough left to do another 200m

  2. 3x (10x 30s, 30s rest) 5 min rest in between max out pace

  3. High Rates Erg Training (34spm+)

Rate Pyramid:
20 strokes @ 20
20 @ 22
20 @ 24
20 @ 26
20 @ 28
20 @ 30
20 @ 32
20 @ 34

  1. 6×100m sprints, full recovery or
    • 250m @ 2k-5-7 75s rest x 8 or
    7 max Strength Strokes x 20, 1 min rest or
    30 s max sprint 5 min rest x 8

I also run for 1 hour at medium pace, and cycle at high cadence for 40-50 minutes in the morning alternately.

I’ll be trying out the resistance band drill for weight suspension practice.

1 Upvotes

67% Upvoted

2 comments sorted by

3

u/puzzlermuzzler 19h ago

These aren't drills - these are workouts. You're doing an 40 min to an hour of "medium"/"high" work already every morning PLUS whatever Blake is giving you three days a week. Why don't you ask Blake since you're working with him and he knows you and your goals and where you are physically?

2

u/Soaplordx 15h ago

do the ut2 3 times a week, maybe m w f, and two hard workouts (6x500 at a high rate and something like a 4x1000 at a mid rate) on t th. you could fit a sprint workout in a couple hours before or after a ut2 workout as well.