Day 1. Erging. 45’ steady state. Focus on split consistency and same drive time. First 35’ @R18 @20' split + 15". At 35' mark switch to 20' split + 12" @ R20 and the last 5' switch to 20' split + 10" R22.
Day 2 Erging. Aerobic power. Warm up for 20’, rest 2’, 20’ of 5 x 4' (1’ R24 max drive followed by 3' of light recovery pace). Focus to maintain the length when you do 1’ pieces.
Question: For the 5x4' pieces, where it's 1' full pressure, 3' recovery, how much pressure should we put on the recovery? Is the purpose of the three minutes to get our heart rates down as much as possible? Or should we keep some pressure on to keep our heart rates up?
Answer: The 3' recovery means take down your rate and pressure and recover your heart rate. Once you feel it has come down to your aerobic level, start to slowly bring your pressure back and raise your rate as you come up to your 1' on. The purpose of 3' is to recover enough to be able to push hard for 1'.
Day 3. Practice in water. Warm up for 30’, regroup, then 30’ R22 max pressure (max speed of the leg drive at R22). Cool down with static/ dynamic drills at the end of the session.
NOTE: if you have questions about any of the week's workouts, please send them to me (rowergirl57@yahoo.com). I'll get the answer to your question and post question and answer for everyone's benefit.
-- Edited by Administrator on Tuesday 20th of November 2018 11:55:10 AM
-- Edited by Administrator on Tuesday 20th of November 2018 11:55:26 AM
-- Edited by Administrator on Tuesday 20th of November 2018 11:55:55 AM
