As of last week, I am sending out the schedule with two options, 60min for the extended workout and 45min of a regular version:
Day 1)
Option 1) - 60' session 20' warm up at Steady states of your 2k + 22-25 seconds (Power pieces at rate 18,20,22,24 for the remaining 8' of 20' warm up) rest for 3', then 20' R22 @ your 20' test split + 8", rest 5', then 3 x 2' @ R28/30/32 for each piece @ your 2k split + 2"/+1"/ @ 2k. Rest 2' between the pieces.
Option 2) - 45' regular session time: 20' warm up: 2k + 22-25 seconds for 12' + power pieces at rate 18,20,22,24 for the remaining 8' of 20' warm up, rest for 3', then 12' R22 @ 20' test + 5" / rest 4'/ 3 x 2' @ R28/30/32 for each peice @ your 2k split + 2"/+1"/ @ 2k. Rest 2' between the pieces.
Day 2) The workout is 50 min total. If you have time, then do it full, if not, then you can cut down the last pieces of 1min at the end of the workout and it will bring it down to 45min: 20' warm up, rest 3', 1 x 11' pressure pyramid max pressure - 3'R20/2'R22/1'R24/2'R22/3'R20
20' warm up, rest 3', 1 x 11' pressure pyramid max pressure - 3'R20/2'R22/1'R24/2'R22/3'R20
1 x 3' @ your 2k - 2" R28, rest 3'
1 x 2' @ your 2k R30 / rest 4'
1 x 1' @ your 2k - 2-3" R32+
Day 3) 1 x 3000m / 1 x 2000m 1 x 1000m (up by 1000m from the last week).
1st set - 3000m = 1st 1000m R20 / 2nd 1000m R22 / 3rd 1000m R24 - focus on consistency of the rhythm and the effective length of the drive (making sure you don't miss water at the catch and hold the face of the blade connected to the water throughout the stroke).
2nd set - 2000m -Rate pyramid every 250m (R22/24/26/28/turn at 1k mark/28/26/24/22). Objectives are to make the rate switch (when rates go up) as a result of pressing onto the footplate and driving the seat faster. When rates come down, the goal is to lengthen the recovery.
3rd set - 1000m (side by side, racing format) - start at rate 28, last 250m - sprint at your rate that you can hold above 30
