1) Warm up for 20'/ rest 3 '. Practice starts 2 x 20 strokes total (full start sequence + transition into the racing pace + 1" at the end). Full recovery after the starts. 2 x 750m at 2k + 3" - focus on control of the split and continuous seat movement
2) Warm up 20' / rest 3'. 4 x 30" at race + 1" (with start sequence) with 4' of very light recovery without a specific split, just light movement to catch up breathing (oxygen intake). Optional: If you still feel like your body needs a bit more to practice, then you can do just one set of 300-400m of full start sequence + transition into the racing pace + 1"
3) Beat the Beast / 2k - open rate. Relay your results to your coach and Sara Forsting. Sara is assisting the coaches by compiling the RADAR results.
NOTE: If you are not participating at the Beat the Beast competition, verify your results with a photo and send your time to your coach and Sara Forsting (saraforsting@gmail.com).
