Day 1) Steady state 40’, R18. Reference split to keep your pace at is 20’ R24 test split+ 13-15” (Cat 6).
Day 2) Steady state 40’. First 20’ at 20’ test split +13-15” @ R18. Next 20’, every 4’ go for 1’ at 20’ test split R24 till the end of 40’ (i.e 1’ @ R24 @ 20’ test split + 4’ steady state @ R18 until the end of 40’ piece).
Day 3) Long steady state on the water @ R20. Technical work; focus on consistency of the rhythm throughout the stroke cycle. Every 500m Power 6 strokes @ R24.
-- Edited by Administrator on Sunday 24th of November 2019 10:13:59 PM
