Day 1) Steady state, technical work, static drills.
Day 2) Maximum pressure R20 for 30’, break 2', maximum pressure R22 for the second set of 30’. The goal for the session working on the low rates is to keep the blade connected to the water/ load longer time (work on eliminating/reducing late catch, missing water, excessive depth, washing out or dragging the blade at the finish which decreases the proper length / load time profile efficiency). Therefore, in order to stay connected longer, focus on earlier connection, horizontal blade work, clean blade extraction.
Day 3) 4 x 1000m (750m R20+ 250m R24 / 750m R22+ 250m R26 / 750m R24 + 250m R28) Then 4 x 25 strokes side by side with full start and transition into the length.
-- Edited by Administrator on Monday 2nd of July 2018 01:28:19 PM
