Day 1) Erg: Warm up for 25', 3' rest. 12’ @ R24 @ projected split you are going to pull for 20' @ R24; rest for 3'; then 1' @ 2k split.
Day 2) Erg. Warm up 15', 3' rest. 20' @ R24. The goal is to maintain acceleration on the seat holding and sustaining the length. Please report your numbers to Sara Forsting (saraforsting@gmail.com)
Day 3) Practice on water. Same as last week. Focus on continuous acceleration of the load maintaining drive to recovery ratio.
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).
