How to prepare for Masters 1km sprints – some ideas

Here are a few sessions that I have used in the past to prepare for sprint racing. The dreaded Masters 1000m is really an exercise in lactate suffering and one has to get used to it.

One part of it is to do standalone 1km trials on the water on a regular basis. Feel the bite at 500m.

But for those who like a bit more sophistication, here are some more ideas. They are not my own. I have inherited them from my coaches and keep returning to these in the building up towards the Masters Nationals and Masters Worlds. I am putting them here because I am tired of searching them in old emails. Enjoy!

Session 1: Lactate is the killer

Adding a new layer of misery on top of the 1km.

Warming up

250m racing start,
stop immediately, check your boat hard.
Line up immediately, 250m race start, stop immediately.
As soon as you have stopped start the stop watch for 2:30mins as that is when you start your 1000m.
You will feel the burn and the mental focus must kick in or you will fall apart.
Cooling down

Session 2: To build up lactate levels early, then work through the set pieces.

Needed: A 2km race course with 500m marks

My Tech Notes:
1. As rating rises, keep ‘long’ & time on the recovery. To put it another way, when rating increases, increase through the water, not by rushing the slide.
2. Keep head very still, do not lift chin at catch, sit tall at finish. Use abdominal strength.
3. Handle path; Keep flat on drive and recovery. As to your comments, only bury the blade under the water, not shaft.
Start:
a) 2km: Standard warm up
b) 2km: Perfect technical rowing 200m off @17?spm, 300m on @21spm,200m off, 300m on,200m off, 300m on,200m off, 300m on.
c) 2km: Running piece 500m off @17?spm, 1000m on @23spm, 500m off @17?spm
d) 2km: Running piece 500m off @17?spm, 1000m on @27spm, 500m off @17?spm
Assess: What was good? What was bad? Refine for next 2km
e) 2km: Running pieces 500m off @17?spm, 500m on @29spm, 500m off @17?spm, 500m on @29spm.
Assess: What was good? What was bad? Refine for next 2km
f) 2km: Warm down, Perfect technical rowing 1000m on @21spm, 1000m off @17?spm.
Ends = 12km for session
The session is specifically designed to assess what ratings you are comfortable at.

Session 3: Small pyramid (for beginning of taper week)

Warming up

All intervals with rolling start.

20´´/20´´ @ 38spm

40´´/40´´ @ 36spm

60´´/60´´ @ 34spm

40´´/40´´ @ 36spm

20´´ @ 38spm

Cooling Down

Note: This session is very nice in a double and adding 2 strokes to the prescribed stroke rates. Needed: Two scullers who row very well together. The idea is that you become comfortable rating up.

Session 4: Race prep (end of taper week)

Warming up

250m at race pace

500m rest

250m at race pace

500m rest

250m at race pace

Cooling down

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