Day 1: Practice on the water, 20min warm up, then:
Warm up for 30min, then
4 x 1000m
1000m = 250m R28 + 500m R26 + 250m R28
The goal is to try to sustain the speed of the leg drive switching from R28 to R26 and increasing the leg drive power going back up from R26 to R28.
Day 2: Practice on the water.
Warm up for 30 min of technical row (10min of 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 for each rate)
8 x 20 start strokes side by side open rate (the crews can choose what rate that are capable of doing it).
Start at the line of the dock (our finish line) with 2 boats lined up side by side. 20 strokes are from the standing start. Once completed 20 strokes, row for another 10-15 strokes to recover, stop, row across and back to the starting point in a single file format so that there is no interference with the other upcoming boats.
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). R22/24/26 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 40seconds ON, followed by 20 seconds Light recovery pace.
The goal for 40 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.
