- Square blades. Practice for at least 1000m in total: 100m on square, 100m normal row
- Row with high blade clearance at the finish during extraction phase. Overexaggerated blade high at the finish.
- Keep the pressure at the front of the blade throughout the stroke.
Day 2) Steady states for 2000m. During steady states, practice rowing on square blades for 100m followed by a normal row for another 100m as well as power pieces @ R18/20/24/26. Do 20" for each piece. Main workout plan: + 2 x R18/20/22/24/26. Do 15 strokes max pressure for each rate piece followed by 15 strokes of light recovery row.
Main part of the workout: 2 x R18/20/22/24/26. Do 20 strokes max pressure for each rate piece followed by 15 strokes of light recovery row.
Day 3) Warm up till 8:55am. Start the pieces at 9am. 3 x 2000m R26
Maksym
-- Edited by Maksym on Sunday 19th of March 2017 09:33:31 PM
