Note: Next Rowing camp is set for Saturday, May 19. More details to follow.
Day 1) Practice on water.
Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.
Focus on slippage at the catch (how log it takes to cover the blade in the water + how time to lock the blade in) and the wash 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) 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 R26, 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 you didn't use the rate increase in the right way.
Day 3) Practice 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 R26, (racing direction: from the 1000m mark down to the club; format: standing start, side by side)
2) 1000m, R28 (from the seawall to the 1000m.)
3) 3 x 500m, R32 (Standing start, side by side)
Erging:
Steady States - 2 x 25 min R 18 @ your 2k+ 22". Focus on 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' repeat.
