Day 1) Warm up for 30min. For the warm up, do power pieces R24/26/28/30 + half slides 3 sets of 15" half slides max rate.
2 x 250m start + transition
3 x 750m running start (first 250 at pace, then from 200-400m apply a little bit of pressure to go 2-3" faster, 400-600m (lift to bull nose) back to pace, then 600 to 750m again apply a bit more pressure at the same rate to go 2-3" faster.
2 x 250m running starts with 2-3 rate shifts. If you have enough time at the end of the practice, do 1 more.
Day 2) Warm up for 30min with power pieces R20,24,28 15 strokes each.
8 x 250m rate shifts, running start (your goal is to make 2 - 4 rate shifts at any point of the pieces. Example: 200m R30+ 50m R32(or 34), 150m R30 + 100 R32 and 34 for each 50m, or 100m R30+ 50/50/50m R32/34/35+ etc...
Note to athletes going to Oakland - be at Tuesday, August 7 practice for review with Maks after practice.
-- Edited by Administrator on Monday 6th of August 2018 11:07:26 AM
-- Edited by Administrator on Friday 10th of August 2018 03:33:18 PM
