Day 1. Warm up for 30’. 3 x 1000m R26/ 1 x 1000 R28. 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’. 4 x 750m (500m R24 + 250 R30)/ 1 x 500 (250m R28+250m R32) Focus on increasing the rate but producing more power through the footplate.
Day 3. Warm up for 30’.
- 2 x 40” transitions, same as previous week = 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" (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).
- 4 x 30 strokes = 15 strokes max pressure R26, then each 5 strokes increase rate by 2 (i.e R28, 30, 32). It is important to increase the speed for each rate step preserving the length.
