Day 1) Erging. Same as last week except we are dropping the drag all the way down to #1. Focus on quickness of the leg extension.
- 45'@ R18 on steady state. Focus on split consistency and same drive time (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. Same as last week and still on the lowest drag # 1 on the flywheel. The goal is to achieve the same splits that you had last week. A low drag factor will reinforce your leg drive to be faster in order to achieve the same scores.
- Aerobic power. Warm up for 20', rest 2', 20' of 5 x (1' R24 max drive followed by 3' of light recovery pace). Focus to maintain the length when you do 1' pieces.
Day 3) Practice on water. Warm up for 30'; steady state + technical work + power pieces @ R18/22/24/26. Follow this with 8km at 20 strokes ON/ 20 strokes OFF. Pressure staircase R20/22/24/22 i.e. first set at R20, then 22, then 24, then back down and so on until completed 8km. During the pieces be focused on maintaining the length of the drive (timing of the blade entry and pressure on the footplate, effective depth of the drive and to hold the connection on the blade till it starts to come off the water).
