If light, weather and water conditions permit on water rowing for 1 hour - be on time for a 6pm launch, which means 5:45 talk on the dock:
ON WATER:
Day 1) Push off the dock at 6pm. Warm up 30’. 1 x 20’ R24. Cool down for 10’.
Day 2) Push off the dock at 6pm. Warm up for 25’. 1 x 3000m R26. 1 x 250m side by side race pace.
Day 3) Saturday row - light row (ie: 20 ‘ warm up, 20’ max distance, rate 24.
Sunday - Regatta at Head of the Creek.
If you cannot make it to the dock and launch by 6pm, then below is an erging option:
Day 1) Warm up for 20’. Rest 3’. 2 x 8’ @ 20’ test split- 1”. Rest 3’ between sets.
Day 2) Warm up for 20’. Rest 3’. 1 x 12’ @ R28 at 20’ test split + 1”. Rest 4’. 1 x 3’ @ R30 at 20’ test split - 3-5”.
Day 3) Regatta Sunday at Head of the Creek.
