Day 1) Warm up for 20’, rest 4’. Set 2 x 8’ with 5’ break.
8' = 8 x 40” @ projected 2k R28 followed by 20" at light recovery pace.
Day 2) Erg. Warm up for 25’. Rest 5’. 2k @ R28
Focus on maintaining acceleration and the length. Please report your results to saraforsting@gmail.com for recording purposes.
Day 3) Practice on water. Warm up for 30' (last 10' of the warm up is power 12 at different stroke rates R18,22,24 26,28)
2 x 2000m
500m R18/ 500m R22/ 500m R24 /250m R26/ 250m R28
All rowers are asked to also record a 1’ full pressure power piece. The rate is up to you. It can be done either on your own or on Saturday/Sunday before practice. Please report your results to saraforsting@gmail.com for recording purposes.
