this is the final week before Head of the Lake regatta.
Here are a couple of options for this week: 1) for those who will have a chance to get on water during morning rows and the last option, for those who will have a chance to erg only.
Option 1, On the water:
Day 1) 3 x 1500m (1st set - 750 steady R28, focus on split consistency, then 500m R30 + 250R32; 2nd set - 1000mR28 + 500mR30; 3rd set - 1000mR28 + 250mR30+250mR32
Day 2) 1 x 2000m R32 spinning. For this kind of workout, you are not aiming to push your max split for 2000m, but rather focus on keeping the rate up with light pressure. Focus on to be efficient with handles moving around the catch (skying, missing water etc..) and finish (dragging blades out of the water, washing out). 1 x 500m R28 90% of pressure.
Option 2, on the erg
Day 1) Warm up on the erg for 18' / 3' rest / 2 x 10' R30-32 resistance on the flywheel # 1; at the end of each 10' piece, last 40 seconds is at max split / rest 4'
Day 2) Warm up for 20' / 1 x 12' R28 @ 20min test pace + 2" / rest 3 min/ 1 x 3min @ 20min test pace - 6 seconds R28.
