the training plan for the current week is below. Again, i would really encourage, before month of September, to spend as much time as possible in small boats to work on individual skills, improving mistakes, balance and body movements awareness. The better you re in small boats, the better you move the bigger ones.
Day 1) Warm up for 10min. Static drills a the sea wall. Roll ups, balance.
Steady states R 18 with bungie cords at the stern. Every 500m do power 8 at the same rate but apply a bit more pressure. Last 15min of the practice cords off.
Day 2) Warm up for 15min. During warm up do power pieces at rate 24, 28 to prepare for the time trials.
Time Trial open rate 20min. 2 x 500m Focus on clean bade extraction, to minimize the drag.
Day 3) Warm up for 3000m
1 x 3000m Open rate - spinning
1 x 750m - R 24 max pressure
1 x 250m - rate shifts (running start + increasing rate by 1 bit for every 7 strokes until you cross the finish line)
Please let me know if you have any question,
Maksym
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-- Edited by Administrator on Tuesday 2nd of August 2016 02:16:13 PM
