hope spring time is going well for everyone and you have a chance to build up a bit more milage on water.
The training plan for the current week is below:
Day 1) Steady states. Goal 10km+ for small boats / 12km + for big boats
Focus of the session is clean blade extraction at the finish to avoid drag from the water.
Day 2) Warm up for 30min. Start time of the pieces is at 6:45pm at the seawall.
Spend your time during warm up to practice clean blade extraction (from the previous session), then power pieces at R22/24/26/28 , 12 strokes each to get yourselves ready for the pieces.
1 x 1000m 22/24/26/28 for each 250m. Goal of this piece is to be able to increase rate through pressure onto the foot plate. We want to make sure that rate is not increased just by sliding faster but by pressing harder.
1 x 1000m 28/26/24/22 for each 250m
1 x 1000m (750mR28+250mR24)
1 x 1000m (750mR24+250mR28)
Day 3)
WARM UP FOR 3000K
1 x 1000m R24
4 x 500m R30
Please let me know if you have any question regarding technical work or about the racing pieces at maksim@vancouverrowingclub.ca
