Hello team,
we are continuing to work on higher rates as well introducing to the starts and higher pace pieces.
For this week we'll step one notch up with speed to get use to the race intensities.
Day 1) Warm up for 3km
2 x 750m spinning R32+
2 x 500m spinning R34+
Day 2) Warm up for 3km
1 x 750m R24 full pressure
3 x 1000m (Full start sequence+ transition into R28)
Day 3) Warm up for 3km
Starts (6 x Power 1, 4 x power 3, 3 x 8 strokes, 2 x 12 strokes 1 x 25 strokes)
1 x 750m R26 full pressure
4 x 500m Race pace (2 pieces with standing start + 2 pieces with running start)
Please let me know if you have any question,
Maksym
