For those who did Beat the Beast, your practice is non stop 45’ at 2k + 22" @ R18.
For those who are doing their 2k on Day 2, do the following:
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
Warm up 25’. 2000M. Send your result to Sara F. at saraforsting@gmail.com
For those that did Beat the Beast or cannot do a 2k, Warm up for 25’. 1 x 5’ @ 20’ test @ + 4”. 5’ rest. 1 x 5’ @ 15” ON / 15” OFF @ open rate.
Day 3
Practice on water. Warm up 30’. 1 x 25’ @ R24 max distance. For the rest of the time, work on technique: high blade clearance at the finish to eliminate the drag.
-- Edited by Administrator on Sunday 2nd of February 2020 08:13:43 PM
