The New Year is just around the corner and I would like to wish everyone an amazing 2018 year with lots of great memories, laughs, to be successful in any goals that you set for yourselves, to stay healthy and strong!
And meanwhile, for those who are still working out, the training program for the next week is below:
Day 1) Warm up 20min (10min steady states + 10 min of power pieces R20/24/28/32), rest 3 min / If you are limited to only 45min workout ,then 2 x 5 min (5min = 15 seconds max split/ rate followed by 15 seconds off); if you have more than 45min, then go for 3 x 5 min of the same kind of workout with 5 min break in between the pieces.
Day 2) Warm up 20min (10min steady states + 10 min of power pieces R20/24/28/32), rest 3 min / 3 x (Power ladder- 20strokes ON followed by 20 strokes OFF at very light and recovery pace; set 1- R18/20/22/24/26; set 2- R20/22/24/26/28; set 3- R22/24/26/28/30
Day 3) Practice on water. 3 x 2000m (R22/24/26), Time Trial format / 2 x 500m R28 side by side, racing mode.
