Day 1) Warm up for 30’. Warm up should consist of: steady state with technical, power pieces, and speed work. Get used to this warm up - it should be the same as your pre-race warm up and will be called Race WU in future.
4 x 1000m. Rate step each 1k = 1k@R24, 1k@R26, 1k@R28, 1k@R30
Race type of format, side-by-side.
Day 2) Warm up for 30’. Race WU (steady, technical, power pieces, speed work).
2 x 750m @ R28/ 1 x 500m @ R30/ 1 x 250 from the start - open rate
Day 3) TT and Matrix race at BLRC.
NOTE: As SatM coaches will be fully involved at BLRC with TT/Matrix, off-program rowing protocol is in effect for SatM rowing. Ensure there is at least one coach boat on the water with another set up on the dock for rowing to occur for SatM times.Whistles and pfd are mandatory for every rower. The alternative workout for people at VRC is: 4 x 1000m R28.
