the training program for the current week is below:
Day1) Steady states, maximum distance R22-24;
Day2 ) Warm up for 20min.4 x 1000m (1st and 2nd 1000m = R26 and 28; 3rd and 4rd 1000m R30); Last 10 strokes of each piece is a sprint with rate 4 beats up.
Day3 ) Steady states till 9am; starts/ 5 x 1 stroke max; 5 x 3 strokes max pressure / 3 x 8 strokes
6 x 30 strokes - Speed shifts (running start at R32 to get the speed up + 30 strokes.
2 pieces with 1 rate shift (start at R32 for 20strokes, last 10 strokes rate up);
2 pieces with 2 rate shifts ( start with R32 for 10 strokes + R34 for another 10+ last 10 strokes rate up;
2 pieces with 3 rate shifts (start with R32 for 10 strokes/ R34 for another 10/ R36 for 5 and last 5 strokes max speed/rate).
Maksym
-- Edited by Administrator on Monday 5th of June 2017 07:59:09 AM
