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Thread: Whats your best speed for 100m sprint rows? page 2

  1. #11
    zilog's Avatar
    zilog is offline Senior Member
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    Thanks! Deads do make a huge difference, I agree. What SPM are you at for your 1:40?
    Just managed 1:38! SR was 33 for most of it, crept up to 34 for the last 100m or so.
    I think my technique is OK but not perfect by any means. I have a friend who used to do a lot of rowing, I need to get him to come over and give me some tips!

  2. #12
    Coach Palfrey's Avatar
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    Quote Originally Posted by zilog View Post
    Just managed 1:38! SR was 33 for most of it, crept up to 34 for the last 100m or so.
    I think my technique is OK but not perfect by any means. I have a friend who used to do a lot of rowing, I need to get him to come over and give me some tips!
    Nice! Yep, technique is pretty important so it's well worth having it checked.

  3. #13
    zilog's Avatar
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    what SR do you maintain?

  4. #14
    Richardmac's Avatar
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    I did a rowing workout the other day 5x500....each between 1.42 and 1.46 ........ I was focusing on stroke rate, keeping the pulls slow but hard.
    Followed by 3x250 .... No idea what to target hear so I hit 3x48 seconds. First was 34 strokes a minute, last was 28, but same time haha.

    Richard
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  5. #15
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    Quote Originally Posted by phigment View Post
    that's pretty good paleo-bunny. I havn't sprinted for that distance yet. I think i probally would've passed out. 500 it about my limit so far with sprinting.
    Thanks. To clarify, I found through trial and error that I was able to bring down my PB for 2000 m by focusing effort on 2 or 3 flat-out sprints, still going quite fast in between (i.e. not proper intervals). I would always end on an all-out sprint for the last 1- 2 mins. This was not conscious interval training, as I was not familiar with the concept at the time.

    I am inspired by this thread to have a go at 500 min sprints, following a warm-up on some other cardio machines less damaging to my elbows. I'm challenging myself to achieve a 2-min 500 m sprint within a fortnight. I believe I am capable of 1 min 50.
    F 5 ft 3. HW: 196 lbs. Primal SW (May 2011): 182 lbs (42% BF)... W June '12: 160 lbs (29% BF) (UK size 12, US size 8). GW: ~24% BF - have ditched the scales til I fit into a pair of UK size 10 bootcut jeans. Currently aligning towards 'The Perfect Health Diet' having swapped some fat for potatoes.

  6. #16
    Tricialisha's Avatar
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    I'm right around 2 mins for 500m and at 4:15 for 1000m.

  7. #17
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    i can't seem to get my breathing pattern right when i sprint. It seems that i hold my breath unconsciously and then breath irratically. when i get tired then i seem to short stroke it. At a slower pace breathing pattern fine and strokes are longer. I guess i just need to practice.

  8. #18
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    What damper settings do you guys use?
    And is there any sort of intuitive way to figure out what you should use?

    I only recently learned 10 doesn't mean you're the awesomest, and that you should see what 'drag factor' you're at for different levels, and go for something that gets you in a specific range. But I can't get the rower to show the drag factor (I change the setting, but it still doesn't show up).

  9. #19
    phigment's Avatar
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    i use 10 because the other ones seem to mess up my rythim.

  10. #20
    Coach Palfrey's Avatar
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    My SPM is normally at around 28 for 500m. I'm a pretty short guy though so it'll go up to anything between 35-40 for shorter distances.

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