Day 1) Practice on water. No bungie's!:) R18 max pressure for 10km. First 2k is warm up, then 10km R18 with max pressure. Maintain the consistency of the pressure.
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 1000m R24, max power
2 x 1000m 28, feel the rhythm
2 x 250m / standing start, side by side. Last 50m sprint
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 1000m (R26/28/30/32); break 10min
3 x 500m; side by side
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 - 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) 1x (8x 10”On/ 20” Off)/ rest between the sets 5-6’. Resistance lever all the way down.
