Hope you didn't have too much of a chocolate during Easter Egg Hunt! If so, you can burn it off for sure during this week of training!
Day 1) Technical Work in small boats. If you are in a four, try to spend time is a pair. If you normally row in a double, spend time practicing in singles. Your goal is to complete 12km + in any boat.
There are couple goals here: physiological and technical.
1. physiological - stay at 70-75% of your max heart rate zone. If you don't have a heart rate monitor, then it's simple a zone where you can row without running out of breath with a good rhythm of the boat. The work should be continuous without many stops.
2. technical. Maintain a good rhythm maintaining is for the rest of the practice. Focus on smooth and controlled recovery without rushing it to the catch.
Day 2) Time Trial. 20min R24. The distance you are aiming to cover is as close as possible to 4km.
Warm up with technical work and power pieces at rate 20, 24, 26;
Day 3) Warm up. Technical work, focus on blade depth and factors that influence it (pausing at the catch, then placing blade with back instead of raising arms; engaging legs late at the moment when blade enters the water;
