this week we are testing for 2k for the Beat the Beast event but with shorter distances. As it is the final phase, we are introducing starts and transitions. From what i am observing all the time is that everyone can do starts but not everyone can do transitions into the racing pace. It sounds easy, however, when you have a lot of adrenaline, especially at your first time racing, it's hard to harness the speed. As a result we have too fast split holding for too long without a proper transitioning into the racing split. During the practices try to practices gradual settling into the racing pace after the start sequence. The better you make the transition, the smoother your race we'll go!
Day 1) Erging. Warm up for 15min. Starts + transitions; 1 x 1000m @ racing rate, 2K+2" (with starts + transition)
Practicing starts: 3 x 3 strokes max power; 1 x 3 strokes power then push for another 6-7 to bring rate up;
Transitions: Start (8-9 strokes)+ very gradually let the split settle to 2k+ 1" . We'll do 2 transitions only.
Day 2) Warm up for 20min; 1 x 1500m; Start + transition + setting the pace 2K+1-2";
Day 3) Practice on water: 1 x 1000m R24 / 3 x 2000m R24/26/28
