Day 1) Warm up 18 min (10' steady states + 8' to do power pieces at R20/24/28/32/ 3min rest / 2 x 10' drag factor all the way down to #1, rest 4 min. First 10'@ R28, focus on speed consistency of the leg drive. Second 10' -(5' R30 /3' @ R32 /2' @ R34)
Day 2) Warm up for 25min/ Rest 3 min with stretching/ 1 x 10min R30, drag factor lever arm all the way down to # 1.
Day 3) - HEAD OF THE GORGE / HEAD OF THE TAIL
Our coxed women's four is leaving to Boston in a couple of days. Cheers them up and wish a good luck if you see them in the club!!!
