1) Erg non-stop for 30’ @ 20’ test split +10”@ R22-24. Rest 3’. 4 x 1’ at 20’ test split -8” @ R28. Rest 1’ between pieces.
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 split + 8”, 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. Challenge the splits from last week.
Day 3) Practice on water.
Warm up for 30’. Regroup at the sea wall. 20’ @ R26 max distance. 3 x 500m @ R28.
