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Llannelli Scarlets Rowing Sessions

The following sessions have been created by Wayne Proctor, conditioner of Llanelli Scarlets. Each player will have there own target depending on their abilities. The targets shown give an indication of the range in which Wayne expects his players to perform.

Speed Training

Session 1

3 sets x 8 reps 100m row @ maximal pace - 40s recovery between reps 3-4mins between sets

Target pace:
Sub 1m 26s / 500m target - achieved within 3-4 strokes at the start of each rep

Session 2

3 sets x 8 reps 10s sprint / 10s cruise / 10s sprint @ maximal pace - 1 min recovery between reps 3-4 mins between sets

Target Pace:
Sub 1m 25s-28s / 500m target for sprint
Sub 1m 50s / 500m target for cruise

Session 3

3 sets x 10 reps 10s sprint @ maximal pace -
6 med ball slams into ground - recovery between reps
2-3 mins between sets

Target Pace:
Sub 1m 25s / 500m target for sprint
Sub 1m 50s / 500m target for cruise

Speed Endurance Training

Session 1

500m intervals
Target time sub 1:42
2 mins recovery between reps
As many reps as possible
11 - Lee Byrne
10 - Ian Boobyer

Session 2

6 x 500m intervals
4 x 250m intervals
500m Target time < 1 min 35s all 6
250m Target time < 55s all 4
Additional target - maintain a drop off of less than 10s for both 500m & 250m
Lee Byrne
Performed all 6 x 500m with 13s drop off. Quickest 1.23s - Slowest 1 min 36s
Performed all 250m under 51s

Session 3

Intervals of 50m up to 500m, increasing 50m per interval, and back down
Maximal pace throughout
1:1 recovery for each rep (All players reckon it's the hardest they perform)

Session 4

This session is used during periods of heavy fixture schedules for those players who do not get much playing time. Targets would obviously be not that impressive for the type of player being trained

Week Distance Reps Recovery Total Metres
1 1000 1 1:1 2250
750 1 1:1
500 1 1:1
2 750 2 1:1 2500
500 2 1:1
3 750 1 1:1 2250
500 3 1:1
4 500 5 1:1 2500

Aerobic Training

Session 1

3 x 1000m
Target Pace:
Rep 1 sub 3:15, Rep 2 sub 3:20, Rep 3 sub 3:30

3 x 500m
Target Pace:
All sub 1m 40-42s

1:1 rec for all reps

Session 2

Rep 1 - 2 min row @ sub 1m 40s / 500m pace
30s rec

Rep 2 - 3 min row @ sub 1m 45s / 500m pace
60s rec

Rep 3 - 3 min row @ sub 1m 48s / 500m pace
60s rec

Rep 4 - 3 min row @ sub 1m 50s / 500m pace
60s rec

Rep 5 - 10 inclusive - 30s row @ sub 1m 35s / 500m pace
30s rec between reps

Rep 11 - 20 inclusive - 10s row @ sub 1m 30s / 500m pace

Session 3

3 x 2000m (3:00 recovery between reps )