in a week we are closing last days of September and after that we'll have 3 more week to our biggest Head Race regatta in Victoria.
Because we are loosing our day light, the juniors will be off the water earlier, therefore, i will start the meeting at 5:45 and we are aiming to launch at 6am. In order to be efficient with time for the session, PLAN YOUR CREW BOATS in advance so that you won't loose time coordinating it and get on the water right after the meeting.
Few things as for upcoming events:
Out really first erg test will be on October 27th. It will be 20min R24 max distance. Before that, i am suggesting to do a pre- test, a trip to see where you at 2 week before, on October 13th for 15 min at R24, just to see where you at.
As for now, the supplementary erg workouts that i would suggest to do are below. If you have time for only 1 workout, then workout # 1/ If only twice, then do workout 1 or 4 and then 2 or 3 / If 3 workouts, then # 1 and # 4 + either 2 or 3. And go ahead for all of them if you have time. Workouts 1 and 2 are mandatory and then you can choose between 2-3. And if you have time, you can do all of them.
1) Steady states 2 x 25min R18 at your 2k+ 22seconds pace
2) Warm up for 15 min, then 1 x 12 min @ 6K+ 2 seconds / 3min @ 2k+ 2-3 seconds R
3) Warm up for 15 min, then 1 x 19min (4minR18/3minR20/2minR22/1minR24/2minR22/3minR24/4minR18); You should hold a solid/ manageable pace for each rate change /
4) Steady states for 25min R18 @ 2k+ 22seconds / 2min rest with stretching / 1 x 25 min with 1 min R28 @ your 6k-2 seconds pace + 4min @ 2K+22 seconds R18 /
Workouts on water:
Day 1) Steady states R18, max distance, power 8 R26 for every 500m. You will have a more then an hour. Aim to cover at or a bit more then 10k.
Day 2) Time Trial R30 for 20 min. Start time 6:30pm sharp.
Day3) Warm up.
2 x 2000m R30 spinning
2 x 500m Open rate
Maksym
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-- Edited by Maksym on Sunday 25th of September 2016 12:39:15 PM
