Power ladder - 2 x (6 x 20 strokes ON at max pressure followed by 10 strokes moving very lightly to recover)
Set 1 - R22/24/26/28/30/32
(4' break between the sets)
Set 2 - R24/26/28/30/32/34
Day 2) Erg-Warm up for 22' with 3' rest
3 x 1000m @ R30 (set 1 @ 2K+5”; set 2 @ 2k+4”; set 3 @ 2k+3”)
Rest 3' 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..) Meet at seawall at 9:00am
1 x 3000m - focus on changing the rates as a product of power. Rate change every 500m - R24/26/28/30/28/26
3 x 500m @ R30 with a full start sequence
-- Edited by Administrator on Sunday 18th of February 2018 10:29:54 AM
