Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.
Focus on being direct with the blade placement at the catch. Do not keep much weight on the handle/s while preparing for blade placement in water. The hands control the balance of the boat thought the handles but you should not keep too much weight on it as it will make the blade/s to sky at the catch instead of being direct towards the water during the placement phase. (Think light hands at the catch.)
Day 2) Practice on water.
Warm up for 30' 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 1000m.)
3) 1 x 1000m, R28 (standing start, side by side)
4) 1 x 500m R30 (standing start, side by side)
Day 3) Practice on water.
Warm up, SS for 30’ + technical
Standing starts: 6 x 3 strokes / 4 x 8 strokes / 2 x 12 strokes
6 x 40” (from the start to the orange pylon)- standing start+ transition into the racing pace (off the start there will be rate 40+, then we need to make a gradual transition to the racing rate and speed by lengthening recovery but keeping pressure on the foot plate)
For those who still practicing on the erg, the optional workouts are:
Steady State - 1 x 30' R18 @ 2k+ 22", rest 3 ', 1 x 20' R20@2k+20". Focus on dynamic leg extension.
Aerobic endurance Warm up for 20'/ rest 3' / 25' R22 @ 20' test + 10" / rest 4' / 1 x 7' @ 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 leg 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.
-- Edited by Administrator on Thursday 19th of April 2018 03:36:17 PM
-- Edited by Administrator on Thursday 19th of April 2018 09:53:20 PM
-- Edited by Administrator on Thursday 19th of April 2018 09:53:42 PM
