Hope you recovered from the last week's 20min erg test. Good job! Also for the ones who haven't submitted it, send it to me at:
maksim@vancouverrowingclub.ca
Also the workout for this week:
Day 1) Warm up for 15' (usually for warm up you can do 8min at steady state at rate 18, just oxydate you body with slow pace, around 2k+22-25 seconds. After that you can do power pieces at rate 18, 20 and 22, just for 20 second long with 1 min of light pace)
1 x 25 minutes @ R22. Keep your pace at 6k+8-10 seconds or (from the last week's 20min test at R24, your split + 8 seconds)
Day 2)
Warm up for 12min. (This time 8 min SS @R18, light pace, then for the rest of 7 min do power pieces at rate 24, 28, 32 for 20 seconds each with 1 min of light pace between)
1 x 15 min R28/ rest 5 min (should be aiming to the split that you had from the last week's 20min test at R24)
1 x 3 min R30 / rest 3 min
1 x 1 min R32
Day 3) Practice on water :
Warm up for 4000m (first 1000m steady, second 1000m focus on blade work i.e. blade clearance, early, timing of the blade placement, no skying, third 1000m focus on early connection to the foot place in relation to the blade entry, last 1000m are power pieces at rate 18, 20, 24, 26. Do power pieces for 12-15 stokes each)
2 x 2000m R26/ rest 5 min
Please do not forget to do the stretching before and after erging. The intensity will be increasing, so be disciplined to recover your body.
