Mike what should the watts then be at?
This depends on the athlete. This is kind of what I was alluding to before when I said you can really accurately determine work load percentages for a given athlete based on their maximal effort much like you can for weight lifting. The watts will vary based on both how efficient the athlete is at rowing as well as their limb lengths. People with longer limb lengths tend to produce greater power outputs on the Concept 2 because they can move the 'oar' / pulley a much greater distance.
Is the other runner your talking about the blonde headed kid who beat me in my heat in Boston?
Those times are smoking.
Whats the longest reps your short sprinters have ran and what is the longest reps your 400 meter runners have run? Also what has been the hardest workouts for each group in your opinion.
We are about to begin the second week of our second cycle of the outdoor season. I started a new macrocycle for the outdoor season. The short sprinters have only gotten out to 120m. This was done in their hardest CNS workout: 5 x 120m w/ 8' rest; they've had some other very hard workouts but so far that has been their most CNS intensive. The long sprinters have run reps as far as 500m (special endurance 2 workout) but their hardest workout so far has been 6 x 90m w/ 6' rest.