It is important for each rower to be in good shape when we start our team training in September. During the first week of the fall semester we will have a 12K ergometer workout to test your fitness as well as a 4 mile run. You each will be given a specific pace to hold for the 12K. I will email you your pace.

Below is a suggested minimal training plan to prepare you for September. I suggest that you add rowing on the water to augment this training plan. Rowing on the water is encouraged but should not be considered a regular substitute for erging in this suggested training plan--call me if you have questions about this. Rowing on the water and running can be done for your Monday - Wednesday cardio work and, if you like, immediately following erg workouts. Below the training chart are brief explanations of the workouts. If you have any questions, please email me at <markro@umich.edu> or give me a call. Try to do these workouts on the scheduled days, but if you need to alter the schedule slightly it's not a problem. I suggest that you don't miss any erg workouts, even if it means erging two or three days in a row.

If you are rowing competitively this summer, follow all of the training guidelines of your summer coach. Once you are done competing (e.g., after the Canadian Henley or the World Championships), I recommend that you take a week off and then pick up the suggested training plan according to the date (e.g., if you finish August 9th, take Week 2 off and pick up the training on Week 3).

1. Weight Lifting
It is important to use the summer to build strength. If you are in Ann Arbor, lift in the Natatorium. If not, use the workout plans Jason created for the team that he emailed to you. Ideally, find a place to lift weights wherever you are. If you do not have access to weights for a period of time during the summer, Jason's manual has thoughtfully designed and illustrated exercises you should do without weights during that period. We will be doing a push-up test when you get back in the fall so make sure that you do plenty of push-ups this summer.

2. Level 4 Work
Level 4 work should be done at the rating specified. For simplicity, I have indicated blocks of ten minutes for each rating. If you want to substitute actual Level 4 progressions for these 10-minute blocks, feel free to do so. Just keep the overall workout at roughly the same rating. For your Level 4 reference pace, use your previous L4 pace or use your 2K PR pace. However, no one should use a reference pace slower than 1:52. For more information on Level 4 Workouts, please read the Wolverine Training Plan. If you want to augment this suggested training plan with additional Level 4 work, that would be appropriate but not necessary. Drag factor for Level 4 work should be set to 100. Do much or all of your Level 4 work with feet out.

3. Level 3 Work
In Week 1, you should do your 9K workout at your goal pace for your 12K. Each week this workout will get 1000 meters longer, and you should continue to hold this pace until you are confident you can hold it for the "test" during Week 7. Drag factor for Level 3 should be 105-110. This work should not be done on sliders as we will do the 12K test on a stationary erg.

4. Level 2 Work
Your 5 x 1500 meter workout should be done at your 12K goal pace minus 7 to 8 seconds. Try this for your first 5 x 1500 workout in Week 4 and then try to go a little bit faster in Week 6. Make sure to pace yourself and to be extremely consistent both within each piece and from piece to piece within the workout. Drag factor for Level 2 work should be at 105-110.

5. Running and Yoga
This fall we will be doing some running and yoga to supplement our rowing. I encourage all of you to take some yoga classes this summer if you have access (or use a video or DVD to do at home), and make sure that you do some running and that you are prepared for the 4-mile run test.