I think this is the time to officially switch to erging and gradually build some strength and endurance to be able to perform your best. The session practice time will remain the same as we did last year- 45min per group, where GROUP 1 trains from 5:30- 6:15 pm and GROUP 2 from 6:15- 7 pm.
Day 1) Erging. 20min Steady states R18 / 3min rest with stretching / 25min at R28 at drag factor level all the way down to # 1. Choose the pace that you can sustain for 25min @ R28
Day 2) Erging. 20min Warm up R18 with power pieces @ R18/20/24/ rest 2 min / 8 x 1 min R24 max pressure followed by 2min light recovery pace.
Day 3) Practice on water: 2 x 3000m. ( 1st set- 1000m R24/ 1000m R26/ 1000m R28; 2nd set- 1000m R26/ 1000m R28 / 500mR30 / 500mR32);
