Technical focus of week 1 is blade height off the water during the recovery phase.
Day 1: Rowing. Technical session:
Main focus: blade clearance at the finish. Work on extracting the blades off the water clear. Common technical mistakes: early feathering of the blades in the water at the finish causing dropping the pressure on the blade too soon. Because of that, the blades get caught and come out against the water creating a drag. So the purpose of the session is clear extraction to keep the drag at the finish minimal.
Day 2: Rowing. Technical session. Continuation of Day 1 technical session work.
Main focus: Consistency of blade height off the water during the entire recovery phase.
(one of the frequently occurring technical mistakes: blades come out of the water too low/ not clear, skying at the full reach phase). Maintain consistent pressure/ weight from the hands on top of the handles to keep the blades off the water consistently during the recovery phase.
Day 3 Cross training
Optional erg session:
Warm up for 25min. rest 3 min
1 x 11 min pressure pyramid. (11min = 3minR18, 2min R20, 1min R22, 2min R20, 3min R18. Keep firm pressure for all the rate changes).
