Tue: SS + tech work for 30’. 30’ continuous movement (500m @ R26, 500m tech row and so on). 4 x 1000m (500m R26 + 250m R28 + 250m R30). The purpose of the workout is to sustain the effective length of the stroke at each rate shift. One of the factors to do so is concentrate on how fast your legs drive the load. The more power from the legs during the drive, the more time you will have during recovery phase, allowing to travel with the boat longer and to have enough time for the blade placement. So it all comes down to feeling the rhythm and when it's changing. If you lose focus, bring back your leg drive power. When drive time slows, the recovery time starts to be shorter causing the rower to rush the slide and have low control of the handle/s movement to shape up the catch properly.
Thu: SS + tech work for 30’. Focus on proper blade placement at the catch (reaching out to place blade in water before you reach max. catch angle, in direction with the boat’s movement.) The goal is to keep the strokes long with firm/hard pressure through stroke. Feel the load on the face of the blade longer allowing the boat to run around the blade further. 45’ of 500m @ R24 full power, then recovery 500m row (continuous movement).
Sat: SS + tech work + power pieces (R18,22,24,26,28,30) for 30’. 1 x 1000m @ R24 full pressure, max length. 6 x 250m open rate, side by side with last 10 strokes speed shift.
