Also wanted to give heads up about first erg test. I am thinking about first week of September. The test is 15min @ R24 max distance. We might do it on Tuesday just before the practice, so that you could go for a steady state right after. I will explain details later on.
As for now, the erg pieces to get prepared are:
1) Steady states 2 x 25min R18 light intensity, 2k+ 22seconds
2) Warm up 15min / 1 x 12min R26 @6k +5-6 seconds/ rest 5 min / 1 x 3min R28 / rest 5 min / 1 x 1 min max split
3) Warm up 15min / 4 x 5 min R28 @ 6k + 2-4 seconds / rest 5 min /
4) Warm up for 15min / 8 x 1 min R24 max pressure / rest 2 min between sets /
You can choose 2-3 ergs to do. One workout should be a steady state and the second (or third) is one of the power pieces. Again, depending on your time availability, choose the workouts that you have time to do.
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Practice on water:
Day 1) Steady states with bungie cords R18, power 10 pieces @R22 for every 500m
Day 2) Warm up at steady state, technical work. Focus on high blade clearance.
2 x 1250m R24
1 x 1500m R26
1 x 500m Open rate
Day 3) Warm up for 3000m (steady states, power pieces at rate 18, 22, 26, 30)
