4 x 1000m R24 (last 250m @R26). 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 (750m @R28+ 200m @R26, last 50m (around 6-7 strokes) @R28. Athletes should generate max speed at R28 and transition to R26 at last 200m, with the last 50m, increase the speed again. The goal is to try to sustain the speed from R28 while transitioning to lower rate. At the last step of R28, the speed has to be faster than the initial R28 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, our regular start line, to the big orange pilon), it's about 40" (last 5-6 strokes have to be longest and hardest). 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".
Note: When transition piece is complete, if there is a GPS in the boat, you should see that the distance per stroke has increased as a result of lengthening recovery.
