two more weeks left to our next head race regatta. As of now, we don't have much day light left to train,although we still can get at least 30-40 min of water time. We'll be getting juniors off the water around 5:40 and let's have our meeting around then, aiming to push off the dock at 5:50pm.
So there are couple of options:
Day 1) Dynamic warm up, warm up on water for 10min+ 1 x 3000m R28. After that go on the erg, and do 25min of Steady state at 2k+22"
Day 2) Dynamic warm up, warm up on water for 10min+ 3000m R30. After that go on the erg, and do 25min of Steady state at 2k+22"
Day 3) Dynamics warm up before the session, warm up now water for 3000m (steady states, technical + power pieces R20/24/28/30 , 10-12 strokes each set) + 3 x 2000m Open rate / 1 x 500m open rate.
Optional practices on the erg:
1) Steady states 2 x 25min R18 at your 2k+ 20seconds pace
2) Warm up for 15 min, then 4 x 5min R28 @ your 6k pace (or 2k +7 seconds) / rest 3 min
3) Warm up for 15 min, then 2 x 9min (9min= 3 x 1min R28 @ 6k-1" + 2min R24 @ 6k+2)
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 /
