Power ladder - 2 x (6 x 20 strokes ON at max pressure followed by 10 strokes moving very lightly to recover.)
Set 1 - R20/22/24/26/28/30
(4' break between the sets)
Set 2 - R22/24/26/28/30/32
Day 2) Erg-Warm up for 20' with 3' rest
Set 1 - 4 x 4' @ R32 (the split should be 1 second faster than last week's 8' pieces) (3' break between sets)
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..)
1 x 4000m - focus on spinning at a high rate, medium pressure, get the handles moving around the catch and finish without pausing. 1st 1k R20/2nd 1k R22/ 3rd 1k R24 / 4th 1k (500m R26 +500m R28)
2 x 250m R32 and R34 with a full start sequence
-- Edited by Administrator on Tuesday 13th of February 2018 02:04:52 PM
-- Edited by Administrator on Tuesday 13th of February 2018 02:05:58 PM
