Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. For this kind of workout focus on blade clearance at the finish while having handles level at the very end of the stroke stabilizing the position of the body as well as the boat.
Day 2) Practice on water. Warm up (there are three stages for the warm up- technical / SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the water without any drag + power pieces R20/24/28 (focus on pushing onto the foot plate and accelerating the seat at the given rate) + higher rates R32 (coordination of the handle and the seat at the catch) Each piece is about 12 strokes. Time Trial: 20min R24- max distance.
Day 3) Practice on water. Warm up for 30min. 3 x 1500m (turn at 750m) 1) 750 R24 + 750m R26 2) 1000m R26 +500m R28 3) 1250m R28 + 250m R30
-- Edited by Administrator on Sunday 18th of March 2018 08:42:15 PM
