Our first Head Race regattas of the season are just around the corner.
This week we are focusing on aerobic endurance.
Day 1) Erg practice. Warm up for 15min. Rest 3 min. 2 x 10min spinning (rate 26-32 depending on skill level). Intensity: Base split (20' test split) + 2"
Day 2) Erg practice. Warm up for 17'. Rest 3'.
12' @ Base split + 2" / rest 5'
3' @ 2k+2" / rest4'
1' @ 2k- 4-5"
Day3) Warm up. Focus on keeping blade connection through the water. Clear blade extraction to minimize the drag on the blade at the finish.
1 x 750m R24
1 x 4000m R26-28 / spinning
1 x 2000m Open rate
-- Edited by Maksym on Tuesday 21st of February 2017 01:03:56 PM
