The goal(s) of this portion of your on-water training is to increase strength and endurance (at higher intensities) while keeping focus on technical achievement. We will be leaving behind the 4k TT on weekend mornings (last one is May 6/7) and replacing this type of Anaerobic Threshold training with shorter duration and higher intensity pieces (enter 1k TT's on weekend mornings). You will begin to experience rowing at consistently higher heart rates with strokes rates that are only a few 'beats' below race pace. This type of training will increase your Aerobic Capacity and help to establish race pace endurance.
Weekday evening workout pieces will range in duration from 6'-10' in length and during your workouts coaches will introduce 'starting procedures' and racing tactics that will help you become better racers.
We only have 8 weeks to the North West Masters regatta in Portland so put your best effort forward.
W1
W-up
4k Technical focus - your choice of drills (hint, do the ones you're not good at). You must do at least 2 different drills /2k
3x6' at 28-30spm (HR= 165+bpm)
R=3'
*practice starts
W2
W-up
10k alternating 1km technical (HR=130BPM)/ 1km power piece (HR=160-175BPM)
(1. square blades / power at 18spm)
(2. pause 2 / power at 22spm)
(3. cut the cake / power at 24spm)
(4. square feather square / power at 26spm)
(5. Russian catch / power at 28spm)
*practice starts
W3
W-up
TT's (8am meeting - 845 start)
1x1250m
4x1000m
*1k's to be done with full race starts
-- Edited by coachdave on Tuesday 5th of May 2015 05:51:58 PM
