Masters Rowing Bulletin Board

Day 1 Erging. Warm up for 20min. Rest 3min

1 x 19minute pressure pyramids - 4’ @ R18, 3’ @ R20, 2’ @ R22, 1’ @ R24, 2’ @ R22, 3’ @ R 20, 4’ @ R18

Start with your 20min test split +10", then go faster by 1-2  for every rate shift. Aim to be at your 20min test split number once your get to 1' @ R24 stage. 

Day 2 Erging. Warm up for 18min. 3 ' rest

R24 power pieces

8 x 1min R24 / 2'rest 

Day 3 Session on the water. Warm up for 25min (Steady state with technical focus and power pieces)

2 x 3000m (Rate shift every 500mR18/20/22/24/26/28)