the training program for the current week is below:
Day 1) Steady states, technical work.
Goals:
- Transition of the handle movement from the drive into the finish phase (the goal is to allow the blade gradually come off the water and not to get stuck at the finish)
Handle control at the finish to let the blade to complete the stroke.
- Clean blade extraction. Aim to have 10 strokes with blades not touching the water for every 1000m of your row. Focus on over exaggerated blade heigh during extraction and beginning of the recovery phase.
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 18/20/22/24 for every 500m till the end of the practice.
Day 3) Warm up for 3000m. During warm up spend about 1000m at low rate steady state work, then another 1000m focused on technique (initiating drive with legs and holding catch angle with upper body, clean blade extraction, blade placement without missing water. Last 1000m spend doing power pieces (81-0 strokes for each ) at rates 18, 24, 26, 28.
