Technical focus of Week 2 is continuation of from Week 1 - blade height off the water during the recovery phase.
Day 1: Rowing. Technical session:
Main focus: Keep the blades clear, off the water from finish to the full reach for at least 10 strokes. The goal is to collect 10 sets of 10 clear strokes (100 clean strokes total). So if you row, let’s say 10km per session (approximately 1000 strokes), then 100 clean strokes is only 10% of your total amount of strokes.
Day 2: Rowing. Technical session:
Main focus: Consistency of blade height off the water during the entire recovery phase + second half of the session - pause at position # 3 every 5th stroke. (handles are just passed the knees, upper body angle is tilted a bit forward. During this drill, concentrate to keep the weight of your hands on top of the handles with wrists straight, and NOT BENT. Flat /straight wrists will help to feel better control of the weight on top of the handles.
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). Try to concentrate on consistency of the splits during transitions.
