we are getting closer and closer to the NWM regatta that is on 24, 25 and 26 of June. I hope you are having some progress for the last little while to be able to race in Portland.
Beginning from next week we start doing pieces at higher rates and we also be working on starts.
The training program is below:
Day 1) Technical work. Focus of the session is depth of the blades during placement at the catch and factors that contribute to place them too deep in the water at the beginning of the stroke.
Day 2) Steady states + each 750m spinning for 15 strokes at rate 34. Spinning is higher race but easy intensity so that you are able to keep that rate. The goal of the session is to practice the motor skills of faster handle movements around catch and finish.
Day 3) Warm up for 2000m then starts and transitions into the racing pace.
Transitions are usually 25 strokes (or approximately 40 seconds) . It includes full start sequence + gradual transition into the racing pace.
1 x 1000m R24 full pressure
5 x 250m - starts + transitions into the racing pace
