we have one more week of hard work before we start tapering down.
But for now, as we are in high intensity cycle, do not forget to stretch after the sessions. It's not that much time to spend 10 min doing a dynamic warm up before the session instead of chatting around and 10min after the session. It may not sound like much for one time but if you do it consistently, you will see the results. Also if you were told by a coach about some technical things to practice on or off the water (opening back too early, slow leg drive at the beginning of the drive, gripping the handle at the beginning of the drive etc..) that could also be practiced on an erg, then sit on an erg for few minutes before the session to activate your attention. You will have then a lot more productive session!
Day 1) Technical work, practicing proper blade depth during catch and beginning of the drive phases.
Day 2) warm up for 3000m
1 x 750m R24 full pressure
3 x 1000m (standing start, full start sequence, transition, racing rates 28. Last 250 open rate
Day3) Warm up for 3000m
Starts + transitions
4 x 500m race pace (1st 500m standing start + transitions into the racing pace; 2nd and 3rd pieces are running starts, set to racing pace and hold steady. Do 2 x power 8 during the 2nd and 3rd piece; 4th piece, running start, last 250m bring your rate up for every 8. strokes.
Please let me know if you have any question,
Maksym
-- Edited by Maksym on Sunday 12th of June 2016 07:02:48 PM
-- Edited by Maksym on Sunday 12th of June 2016 07:03:05 PM
