Day 1) Practice on water. Long distance technical row 12 km with bungies around the hull (in front of the fin). Use SMALL BUNGIES for now.
Day 2) Practice on water. 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 R20/24/28/30
1 x 1500m R26
1 x 1000m R28
2 x 250m / Standing start, side by side
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.
2 x 1500m
First set 1250m at R24, last 250m R30 (last 5 strokes R32; focus not just to bring the rate up but move the boat further forward for these last 5 strokes)
Second set 1250m R26, last 250m R32 (last 5 strokes R34)
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 - For the next two weeks (this workout is only once a week) Warm up for 20'/ rest 3' / 25' R22 max distance / full recovery on the bike; 1 x 1’ open rate, max split
Aerobic Power - warm up for 25’ (12’ steady state, power pieces R24, R28, R34); 2 x (8 x 20” On/ 40” Off)/ rest between the sets 5-6’. Resistance lever all the way down.
