Steady state + tech work for 30’. Focus on proper placement at the catch. Placing in the direction with the boat movement. Next 45’ - 500m R24 (seawall to the 500m mark), then recovery 500m row back (continuous movement)
Day 2)
Steady state + tech work for 30’. Focus on proper placement at the catch. Placing in the direction with the boat movement. 3 x 1000m R24 + last 250m 3 rate changes R26, R28, R30.
Day 3)
Steady state + tech work for 30’. Focus on proper placement at the catch. Placing in the direction with the boat movement. Next 30’ - 500m R28 (seawall to the 500m mark), then recovery 500m row back (continuous movement). After 30’, collect at seawall for 2 x 250m side by side (running start at race pace for 15 strokes + 3 speed shifts).
-- Edited by Administrator on Monday 1st of July 2019 07:41:04 AM
