Day 1: Warm up 20'. 3'rest. 20' of interval training (1' at 2k split (or faster) followed by 4' recovery and steady state pace).
Day 2: Warm up 20'. 3'rest. 10 x 1' On/ 2' OFF (1'= 15" @ R28 max split followed by a transition to R24 for another 45”. In future, we refer to this as a shift. Try to maintain your R28 split as long you can - at least 2 - 3 strokes. All work done at R24 should be with full power.)
Day 3: The weather for next weekend currently looks like it may not be conducive for rowing. We will make a determination and send out an email the day before if on water rowing practice will be cancelled.
If rowing is cancelled, you can do a combination gym/erg workout with us at the club or skiing, swimming, etc. You are recommended to do at least a full 60’ of aerobic exercise in whatever cross-training you choose.
