Day 1: Warm up 20'. 3' rest. 20' of interval training (20' = 30" ON R28, keep the pace of your 20’ split / 30" OFF).
Day 2: Warm up 17'. 3' rest. 10 x 1' ON/ 2' OFF (1'= 15" R26 max split followed by transition to R24 for another 45")
Day 3: Warm up for 30'. 2 x 2500m (500m R26/ 1500m R28 / 500m R30 with last 20 strokes R30+. NOTE: if the water is too rough to execute 2500m, we will do 3 x 1500m, turning at the 750m.) The pieces will be done with an ‘on the paddle’ start and the subsequent flights will not be started until all rowers are safely coming back down the course - to avoid conflicts in the turns.
SAFETY REMINDER - All athletes on the water (including coxes) are to wear fluorescent green/pink/orange and all shells must stay OUT OF THE MIDDLE OF THE COURSE. Keep your shell 10 metres away from the docks on either side of the course. If another shell is going to pass you, give way to the inside (left) lane and let the oncoming shell know what you are doing. If you pass a shell, move back into the inside lane as soon as feasible.
-- Edited by Administrator on Sunday 17th of February 2019 10:26:19 AM
-- Edited by Administrator on Tuesday 19th of February 2019 09:04:44 PM
