Erging. Warm up for 25’. Rest 3’. 1 x 500m open rate at projected 2k + 2" (this is first 500m of the race. Do it with the actual start). Rest 4’. 1 x 1000m open rate at projected 2k+ 1" (focus on consistency, no start sequence , no sprinting at the end, keep it consistent). Rest 5’. 1 x 500m open rate @ 2k-1-2”.
Day 2)
Erging. Warm up for 25’. 1 x 5’ @ 20’ test @ + 4”. 5’ rest. 1 x 5’ @ 15” ON / 15 “ OFF open rate.
Day 3)
A. Beat the Beast 2K
B. Practice on water. Warm up 30’. 30’ R22 max distance. Meet at seawall to do 1 x 500m R26 side by side, 2 boats at a time.
