sorry for a little delay. The training plan for the current week is below:
Day 1) Steady states+ Technical work.
Focus of the session is maintaining upper body's catch angle during recovery phase (it is important to set a catch angle after upper body rock over from the finish. In order to do so, there are few things require to be present:
1) Timing (Start rocking over before raising knees)
2) Flexibility (This is, i would say, the most important factor. Tight hamstrings, hip flexors may not give you much of flexibility to pivot pelvis from the finish to catch angle. The less mobility around the hips, the more you are going to round lower and/or upper back to reach out to the catch. Therefore, in order to get to YOUR catch angle, you have to realistically access how much mobility you have around the hip to rock over and how much of forward angle you can reach out to the catch so that you don't hurt lower or upper back). If you have any question about it or need some more details, feel free to e-mail me at maksim@vancouverrowingclub.ca
Day 2) Steady states at R18 for 2000m, then 1000m of non stop rowing at Rate 22 for 500m, R24 for next 250, R26 for the last 250m. Increase rate through by pushing harder onto the footplate. Every time when you change the rate, your rhythm will also be changed as the drive time will become a little bit faster (at least that's what it should be!). So focus on not only changing the rate but to feel the rhythm eat different rates.
Day 3) Warm up for 3000m.
Meet at the seawall by 8:40am.
1 x 1000m R24 (Full pressure, clean blade work)
3 x 2000m R28 (The first piece is a running start, second and third are standing starts)
