Saturday Workout, bulls eye!

After a technical warm up we did a succession of increasing intervals which started out at one minute. We added ten seconds each time. Then we took a paddling break and began a similar increase this time every five seconds from twenty seconds to one minute. The stroke rate through out the entire workout was between 24 and 32.


Enjoy and let me know how it went. Become a row2go member for US$ 17 a month and enjoy the workout on your own rowing machine using your computer and internet connection.


Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Two Rows that made time fly by getting fit!

Hello Rowers,

After a technical warm up we row sets of 90 second pieces with one minute rest, followed by sets of 75 second pieces with 45'' seconds rest and finally one minute pieces with 30'' rest.

Beach muscle training, cool down and it is all good.

Second workout, a pyramid 5-4-3-2-1-2-3-4-5 minute pieces with stroke rates ranging from 22 to 30 and back down.

To make it interesting, I told the story of navigating through the eye of a storm and coming out of it....

Have fun,

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Hello Rowers latest news about rowing, coaching, and online rowing club

Hello Rowers and Seekers of Fitness,

I just finished sending out the latest newsletter.

Follow this link: http://web.me.com/xenoralfmuller/Site/product_updates.html

All the best,

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A set of great workouts on Saturday morning follow the link for more information.

New Workouts Follow This LINK
Become a Row2go member enjoy these workouts with your own computer and rowing machine.

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Rowing Clinics

Hello!


My name is Xeno Muller, Olympic gold and silver medalist.


Below are details about rowing clinics that I lead.


Here is a link to a video in which I explain what I do during my rowing clinics. The content of the clinic can be customized to meet the participants needs.


http://www.youtube.com/watch?v=zIBwleXlq_I


40 Participants broken up into 2 groups of 20, each group has a one day clinic, (6 hours long) $100/person

20 Participants 2 days $200/person

20 Participants 1 six hour day clinic $150/person

10 Participants 1 six hour day clinic $250/person


I look forward to hearing from you.

Xeno

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.