Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.
Keep the blades high off the water at the finish. The goal is not to touch the water with the blades for 10 strokes for each 100 strokes.
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 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) with each piece about 12 strokes.
20'TT = 15’ @ R24 + 3’ @ R26 + 2’@ 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) 1500 R24 (racing direction: from the sea wall around 750m)
2) 1000m, R26 (from the seawall to 1k)
3) 4 x 250 open rate / side by side with starts.
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 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.
