Due to the busyness of the water and the opportunity of placing boats side-by-side on the weekend, I'm changing the order of the workouts to:
Day 1 (was Day 3). Warm up for 30’. 2 x 40” transitions (full start, then transition to R28. Long and hard stroke. Change the rate through lengthening on recovery). 4 x 30 strokes (15 strokes max pressure@R28, then each 5 strokes increase rate by 2 i.e R30, 32, 34). It is important to increase the speed for each rate step preserving the length of your stroke.
Day 2. Warm up for 30’. 3 x 750m (500m@R26 + 250@R32); 2 x 500 (250m@R30+250m@R32). Focus on increasing the rate but producing more power through the footplate.
Day 3 (was Day 1). Warm up for 30’. 1 x 1000m@R26; 2 x 1000@R28; 1 x 1000m@R30. The objective is to use moving mass (your body weight) on the seat to drive the load and to stay connected throughout the drive.
-- Edited by Administrator on Saturday 11th of May 2019 09:22:24 PM
-- Edited by Administrator on Tuesday 14th of May 2019 09:10:59 AM
