Day 1) Warm up for 20'. Rest 3'. 3 x 5’. Rest 5’ between pieces.
( 5 '= 15" ON max split / 15" Off, easy recovery pace)
Day 2) Warm up for 25'. Rest 3'. 1 x 8'
(8' = 45" @ your projected 2k pace followed by 15" at light recovery pace)
Day 3) Practice on the water. Warm up for 30' with steady states and power pieces R20/22/24; Followed by an hour of R22 of firm pressure. After each turn, do 20 strokes at R28 transitioning to R22 for the rest of the distance. Focus on the the run of the boat during recovery, maximizing distance per stroke.
-- Edited by Administrator on Monday 21st of January 2019 08:42:08 PM
