Dear Master Athletes, Happy Merry Christmas to everyone!
Whether you spend these days with family, friends or just relaxing, I hope you are enjoying this great time of the year.
With 2018 being just around the corner, I am wishing everyone to have a great and amazing year with lots great memories and accomplishments. We still have a lot of work to do in the coming year and I am excited to see you improving, but closing off 2017 year, I proud to acknowledge of what we have already accomplished as a club.
Let's commit to making a difference!
And for this week, I understand that some of you are still in town and some are away, but in any case, the workout plan for the current week is below:
Day 1) Erging. Warm up for 20min. 3 x 11'min pressure pyramids (3'R18/2'R20/1'R22/2'R20/3'R18 / 2nd round R20/22/4/222/20 / 3rd round 22/24/26/24/22 - max pressure that you can generate for that duration of time and given rate); Break 4min between the pieces.
Day 2) Warm up for 20min / 3 x ( 5 x 20 strokes ON/ 20 strokes OFF at very light recovery movement; 5 x 20 = 1st set R18/20/22/24/26; 2nd set R20/22/24/26/28; 3rd set R22/24/26/28/30/ break 4min between the sets. Your goal is to generate max split for each rate
If you will be looking for an additional workout and have time for this, you can also do 3 x 15min or 3 x 20min erging of steady states, depending on your stamina, strength, and ability to stay to hold a proper posture for that duration of time. The last 2 minutes of each 20 (or 15min) strokes are at your 2k pace.
Cross training. You can also do a 60min of cardio activity but at different stations. 20' On the bike, 20min on the elliptical and 20min on a treadmill.
Also, we will have a little break from December 29th, Friday - January 2nd, Tuesday. So if you work out in these days you have to organize your own session time etc..Same for the practice on the water. It is 50/50 that I will be at the club next Saturday but If I do, I will send out a message to let everyone know so we can have a practice on water.
