Day 1) On water - Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.
Focus on having very little slippage at the catch (how long it takes to cover the blade in the water + how time to lock the blade in) and the washing out at the end of the stroke (yanking on the handle at the of the stroke and/or throwing water off the blade at the finish).
Day 2) On water - Warm up (there are three stages for the warm up) 1) technical / SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the water without any drag 2) power pieces R20/24/28 (focus on pushing onto the foot plate and accelerating the seat at the given rate) 3) higher rates R32 (coordination of the handle and the seat at the catch) Each piece is about 12 strokes.
Time Trial: 20min R24 for 10min + R26 for another 10min, max distance. Your aim is to beat the distance from the previous week. If the weather conditions are the same and you went the same distance, then your rate increase wasn’t effective in moving your boat.
Day 3) On water - Warm up for 30min. Practice SS + technical work (blade clearance at the finish, efficiency at the entry) + power pieces, high rates, starts.
1) 1000m R24 (racing direction: from the 1000m mark down to the club; format: standing start, side by side)
2) 1000m, R26 (from the seawall to the club.)
3) 2 x 750m, R28/30 (Standing start, side by side)
For those who still practicing on the erg, the optional workouts are:
Steady States - 2 x 25 min R 18 @ your 2k+ 22" . Focus on the good rhythm and dynamic leg extension.
Aerobic endurance Warm up for 20'/ rest 3' / 20' R22 @ 20' test + 10" / rest 4' / 1 x 5' @ R28, resistance on the erg is all the way down to # 1. Hold the split at your 20' test + 1-2". Because the resistance is all the way down, in order to get to the split, you need to be quick with the legs extension during the drive phase.
Aerobic power Warm up for 20min / 2 x 9' (9' is made out of 3 x 3' non stop cycle; a 3' cycle is 1' R28 @ 20' test split-1" + 2' R24 @ 20' test split + 2-3" ); rest 3' and repeat.
-- Edited by Administrator on Monday 2nd of April 2018 03:28:29 PM
-- Edited by Administrator on Monday 2nd of April 2018 03:29:13 PM
