In addition to your 20' at rate 24 piece due last week, please don't forget to perform a 1' max power/open rate piece and report the result to Sara F (saraforsting@gmail.com). You can do this before/after your regular erg but after you've warmed up is highly recommended so you do not incur a strain injury.
This week's workout:
Day 1 Erging. Warm up for 20'/ 3' rest/ 20' @ R22 at 20' test split + 5"
Day 2 Erging. Warm up for 20'/ 3' rest, 8 x 1' @ R24 max pressure followed by 2' light recovery erg.
Day 3 Session on the water. Warm up for 25’ (Steady state with technical focus and power pieces)
1 x 1000m R24
1 x 3000m R26/28/30 each 1k
2 x 500m side by side R28, last 10 strokes open rate.
