It is 12 weeks until NW Masters regatta so the training cycle is going to be based around that date. There will be 4 cycles, each 3 weeks long.
Day 1. Warm up for 30'. 4 x 1000m @R24. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive.
Day 2. Warm up for 30'. 5 x 1000m (750 @R26 + 250m @R24). Athletes should generate max speed at R26 and when transitioning to R24 on the last 250m, the goal is to try to sustain the speed from R26. That means you need to focus on length and stronger drive.
Day 3. Warm up for 40'.
40" transitions. Do a racing start, then transition to the race pace (from the edge of the dock, regular start line, to the big orange pylon is about 40"). After finishing 40", athletes take another 10 strokes, turn, then come back to the start line in single file. So it's a nonstop movement (start, finish, turn around, come back for another set). Each athlete (crew) should be able to complete ten 40" pieces.
