we continue working on setting technical base for race season.
this week we are going to be focused on beginning of the leg drive phase and upper body angles; Coordination of blade placement and leg drive maintaining upper body angles;
Day 1) Technical work. Steady state.
Target distance 10km
Technical objectives of the session: to be able to maintain upper body angle during initial phase of the leg drive.
Practical skills: Row for 2km to warm up, then try to row with no lay back for 250m followed by 750m of normal row. During 250m row your goal is to maintain catch angle while driving with legs. The goal is to initiate the drive with legs without opening back and pulling with arms.
Drills: Quarter slide drive.
Goals: To isolate initial phase of the leg drive. To maintain catch angle during quarter slide drive.
Day 2) Technical work, steady states.
Target distance: 10km
Warm up for 2000m (first 1000m steady, another 1000m focus on clean blade extraction.
Then for the rest of the practice rate changes 18/20/22 for every 500m till the end of the practice.
Day 3) Warm up for 3km. Focus on clean blade extortion during the warm up. Add 6-8 x 8-12 power strokes at rates 22/24/26 to prepare for the racing pieces.
1 x 1000m R24
3 x 2000m R24/26/28
Should you have any question about the technical descriptions written above, please feel to reply in this blog.
See you all on water!
Maksym
-- Edited by Maksym on Sunday 20th of March 2016 07:49:57 PM
