hope everyone has had great time during the break, skiing, snowshoeing or just relaxing.
And meanwhile, we are getting back in shape building up aerobic power.
Day 1) Warm up for 15', rest 3'/ 2 x 11' (11' = 3'R18 / 2'R20 / 1' R24 / 2' R20 / 3' R18 ) / rest 3' between the sets. Start 3' R18 @ 20' test + 8-10" , then drop 2" off your split for 2' R20, then 1' R24 try to be as close as possible to 20' test split );
Day 2) Warm up for 15', ret 3' / Pressure pyramids 3 x 7'
1st set R18/20/22/24/22/20/18 / rest 3'
2nd set R20/22/24/26/24/22/20 / rest 3'
3rd set R22/24/26/28/26/24/22
For each rate, do 30" of max pressure, then 30" of light and recovery pace )
Day3) Practice on water. R20, maximum distance. Focus on the rhythm consistency.
