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+ 200m R24, last 50m (around 6-7 strokes) - R26 Athletes should generate max speed at R26, transition to R24 for last 200m, last 50m the speed has to be increased again. The goal is to try to sustain the speed from R26. At the last step (50m) of R26, the speed has to be faster than the initial R26 for the first 750m.
Day 3. Warm up for 40’.
40" transitions, start, then transition to the race pace (from the edge of the dock, regular start line, to the big orange pylon)-it's about 40". After finishing 40" athletes take another 10 strokes, turn, then come back to the start line. So it's a non-stop movement (start, finish, turn around, come back for another set). Each athlete should be able to complete 10 of 40”.
