Day 1) Erging. Warm up 15', rest 3', then 21' @ R22 (21'= 20' @ R24 - R24 test split + 10" and then for the last minute step up @ R26 max pressure.) [Note: henceforth we will call your 20' @ R24 result 'BASE 24']
Day 2) Erging. Warm up 18', 3' rest. 2 x 9' (9'= 2’, 1’, 2', 1’, 2’, 1’ = 2’ @ R24, 1' @ R28. (Intensity: 2' @ R24 you can aim for Base 24 + 2-3" and then 1' should be faster than your Base 24); 3' rest in between pieces.
Day 3) Practice on water. Warm up for 30'. (Technical + power pieces.) Meet at the wall at 8:40am, then 4 x 1500m (500m R26, 500m R28, 250m R30, 250m R32)
-- Edited by Administrator on Monday 22nd of October 2018 11:32:14 AM
-- Edited by Administrator on Tuesday 23rd of October 2018 02:47:31 PM
-- Edited by Administrator on Tuesday 23rd of October 2018 02:47:53 PM
-- Edited by Administrator on Tuesday 23rd of October 2018 06:57:41 PM
