Day 1) Practice on water - Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Last 1000m of the practice 750m R24 max pressure. Focus on being direct with the blade placement at the catch. Do not keep the weight on the handle/s much preparing for the placement. The hands control the balance of the boat through 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. Reminder: keep the hands light.
Day 2) Practice 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 + power pieces); 2) 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) with each piece about 12 strokes.
20'TT = 10' R24+ 5' R26 + 2.5’ R28 + 2.5’ R30, max distance. The objective is to increase the speed of the leg drive with the rate change and maintain it throughout the whole time trial. Your aim is to beat the distance from the previous week.
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 club to 1k mark; format: standing start, side by side)
2) 1000m, R28 (from the 1k to the club.)
3) 2 x 750m R30 and R32.
For those who still practicing on the erg, the optional workouts are:
Steady States - 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 legs extension during the drive phase.
Aerobic power:
Warm up for 20’, rest 3’ with stretching:
20 strokes power pieces (20 strokes ON followed by 20 light recovery strokes. 5 min rest between the sets.
