Day 1. Warm up for 30’. 4 x 1000m 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 R24 + 250 R28). Focus on increasing the rate but producing more power through the footplate.
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). This is about 40" (last 5-6 strokes have to be longest and hardest). When transition is complete, if there is a GPS in the boat, the distance per stroke has to increase as a result of lengthening recovery. 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 x 40”.
-- Edited by Administrator on Saturday 20th of April 2019 09:41:54 AM
-- Edited by Administrator on Saturday 20th of April 2019 09:42:17 AM
