this is the last week of longer distance workout before we move to the higher intensity phase with shorter pieces, higher rates and intensities. Please be aware of stretching before as well as after the practice.
The training program for the current week i in attached file:
Day 1) Steady states. Focus of the session: To be able to place the blades in the water with arms (through the shoulder movement) and NOT with upper body. Drills like sitting at the catch position and tapping the blades up and down through the shoulder movement help to be aware of this technical skill. If you are holding handles too hard, most likely shoulders won't be relax to move separately. Because of tight hands grip, everything will be locked through the whole arm to the upper body instead of being relaxed and having separate and light movement through the shoulder. In this case the placement will be happening by opening upper body.
So this is really important part to practice during the sessions:
a) to be able to arrive to the catch maintaining catch angle;
b) at the catch feel your arms relaxed;
b) to be aware of the handles movement (to place blades in the water) through the shoulders while maintaining upper body angle set.
Day 2)
1 x 1000m 22/24/26/28 for each 250m
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 3000m (Include in your warm up: Steady states, technical work with clean blade work, early blade connection in the water; power pieces R22, 24, 26, 28 with about 12 strokes for each piece.
