we are gradually gearing up to higher rates pieces to get ready for next 2000m@ R28 next week.
Day 1) Warm up for 17' / rest 2' with stretching / 5 x 2' R32-33 (set drag lever on the side of the drum at # 1 to ease off the resistance), rest 2' with light recovery pace. The goal of the workout is to maintain rate 32 for 2min for all the sets. It doesn't really matter at this stage what split you will be holding but stay at rate 32. Once you hold the given rate, based on your entrance and strength the split will be where it should be for you. Again, just focus on the rate / 1 x 5' R24 at Base Split -1"
Day 2) Warm up for 20' / rest 2' / 3 x 3' R32 / 3' break with easy recovery pace / 1 x 3' R28 @ For Men Base split - 7"/ For Women Base split - 5"
Day 3) Practice on water.
Meeting -8am
Push off the dock- 8:15-8:20am. Steady states + technical drills till 9:15am.
3 x 1000m (R24/26/28) / 1 x 250m open rate.
Please let me know if there is any question regarding the training plan, technique or anything else.
