this week is the last one before the 2k test and we'll be doing some sprints to get ready for the higher 2k rate.
Day 1)
Option 1 - Long workout. Warm up for 20min/ rest 3 min / Set 5000m distance. Do 100m max splits followed by 400m of light recovery pace and so on until you complete the workout
Option 2 - 45min long. Warm up for 20min/ rest 3 min / Set 20min time. (Do 12 seconds max split, then light, recovery pace until you get to the first 2.5 minutes, then again 12 seconds max split sprint, followed by a recovery pace until the next 5min. Example: Beginning of the workout - 12 seconds sprint followed by light recovery pace / @ 17.5 min 12 seconds sprint followed light and recovery pace / @ 15min 12 seconds sprint - recovery pace / @ 12.5 min 12 seconds sprint - recovery pace / @ 10min 12 sprint, then the same at 7.5min, 5min and 2.5min. Each sprint/ recovery cycle is 2.5 min. For 20 min you should have 8 splints.
Day 2) Warm up for 20min. Rest 3min / 4 x 3' at your projected 2k split R30. Rest 3 min between the pieces.
Day 3) We'll try to do the workout that we were supposed to do last week:
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
