The training plan for this week is below. Also there are couple of notes for the upcoming workouts:
We have planned 2k test at rate 28 for this week. The date for the test was originally set for Thursday but many of you most likely be away or celebrating Christmas eve with family, friends. So therefore you still can do the test anytime during the week, i will just send you the workout as a Day 1 and Day 2 but you can do it during any day.
Day1) Erging: Steady states for 20min R18, intensity: 20min test split + 15 seconds, rest 2min with stretching/ 1 x 15min (15min = 1min R28 at 20min test - 8 seconds + 4min R18 steady recovery pace at 20min test split + 15 seconds/ rest for 2-3 minutes / 1 x 2 min at your 2k projected split + 2seconds.
Day 2) Erging: 2k Test / R28 , last 250 open rate.
Warm up for 20min ( 10min Steady state, R18, then do series of 20seconds power pieces at 2 x R18 (submax and max pressure), then R24 (max pressure), then R28 at your final 2k split and R28 at your 2k+2seconds split. As i mentioned, do the intervals for no more than 20 seconds, with about 90seconds to 2 min of light recovery pace between the pieces.
Key points during the test:
- Start:
I know there is a lot of adrenalin at the beginning of the start and you will see very low numbers but be careful how long you stay at that intensity. The test is rate capped and it's at rate 28. So it's ok to be at higher rates for the first 8 strokes but then you will have to switch to the given rate.
- After the start be focused on consistency of the split. To abrupt variation of your split takes some energy off.
- After 1000m, try to gradually switching to 2k+1.
- After 750m switch to your 2k target split and maintain will the last 250m
- Last 250m start uncapping the rate.
Day 3) Practice on water.
If everything is fine, then we'll do the planned workout: 2 x 1500m R18 and 24 / 2 x 1500m R26. If weather conditions are not that great, we'll play by ear, depending on the amount of the distance that we will be able to use.
