Day 1: Practice on the water, 20min warm up, then:
20 x 20 strokes @ R24 firm pressure, followed by 20 strokes recovery pace.
During 20 strokes, focus on one continuous drive with blades coming out of the water clean.
Once completed, keep it firm at R20 till the end of the session focusing on controlled slide during recovery.
Day 2: Practice on the water.
Warm up for 30min, then
4 x 1000m (2 sets at R22/ 2 sets at R24). Last 10 strokes, open rate. Everyone can choose what rate they are comfortable to step up to, as long as it is higher than the base rate.
Main goal is sustainability of the rhythm and speed during the pieces.
ADDITIONAL/ OPTIONAL
Day 3: Practice on the water.
Warm up for 30min. Technical row for 20min with progressions (arms, arms and body, 1/4 slide, 1/2 slide 3/4 slide and then full slide) + 10 min of pressure pieces (R20, 22, 24, 26, 12 strokes each)
2 x 3km (turn around 750m). R20/22/24 for each 1k. Row 500m to recover between the pieces.
Focus on increasing the pressure on the footplate every time rate goes up.
Erg: warm up for 25min, rest 3min
20min at 30seconds ON, followed by 30 seconds Light recovery pace.
The goal for 30 seconds is to hold your R24 20min test split. If you can't hold that split, then you can ease 1-2 splits.
If you have never done a 20min R24 test and don't know the split to aim for, one of the ways to check the split for this workout is to do a couple of R18 max pressure 10 strokes pieces during the warm up. The average split that you'll get is going to be approximately the split for this workout.
