Day 1) Erging non-stop for 35' @ 20' test + 12" @ R22-24. Rest 3'. 1 x 3' at 20' test -6" at whatever rate you need to do to keep the split steady.
Day 2) Warm up on the erg 20'. Rest 3'. 1 x 19' (4'R18/3'R20/2'R22/1'R24/2'R22/3'R20/4'R18).
Start first stage of 4' @ R18 at 20' test + 8-10", then for each rate change push the split 1-2" down. The goal is to hit your 20' test split or faster at R24 stage.
Day 3) Practice on water.
Warm up for 30'. Regroup at the sea wall. 20' @ R24 max distance. Then 1000m @ R26. 1 x 250m @ open rate.
-- Edited by Administrator on Tuesday 11th of February 2020 03:37:27 PM
