Power ladder - 2 x 5 (20 strokes ON at max pressure followed by 10 strokes moving very light to recover.
Set 1 - R20/22/24/26/28
(4' break between the sets)
Set 2 - R22/24/26/28/30
Day 2) Erg-Warm up for 20' with 3' rest
Set 1 - 8' @ R30
(3' break between sets)
Set 2 - 8' @ R32 (resistance setting at #1)
Day 3) On Water - Warm up: First 15' SS+ technical + 10' power pieces R20, 24, 26, 28 + 5' static drills on your own (tapping, roll-ups, balance etc..)
3 x 1500m
1st 1000m R22 + 500m R26
2nd 1000m R22 + 250m R26+, 250mR28
3rd 1000m R24 + 500m R28
-- Edited by Administrator on Sunday 11th of February 2018 06:06:04 PM
