i hope you had a good weekend recovering mentally and physically after the week of testing, great job!
This week will be more in the recovery mode before we start loading again.
The next phase will be building up to a speed work to get ready for another 2000m @ R28 on December 15, Thursday.
Day 1) Steady states 2 x 20' R18 @ steady state pace (base split + 15"). Rest for 2'/ First set of 20' just steady state, focus on consistency. The second set is base split + 12". The goal of the session overall is consistency and to be able to maintain the same rhythm for the duration of the pieces.
Day 2) Warm up for 20', base split + 22" R18; rest 2' / 1 x 20' (4 x 1' @ Base split - 5-6" + 4' @ base split+ 22")
Day 3) Practice on water. Technical work. Focus on depth of the blade at the catch. Goals: Preventing blade going down too much at the catch. We will work on technique till 9:10am, then we'll do 3 pieces of 750m R24/26/28 ; 1 x 250m with starts.
