week 1
W1
8km rate changes 500m inv's (18,20,22,20,18)
65-70% pressure
*focuses:
-no stopping at ends of the course
-slide control
-ratio
W2
-catch angles
-release square
-roll to square over shins
W3
60' steady state low intensity cardio
W4 (sat/sun)
4k warm up (progression, Russian catch drill, square blading)
1x4k TT
Your crew boats to go out
Week 2-4 will be a new posting
