This is the last week of training in 2021. I will be away from coaching you for three weeks, from December 18 and back coaching our erg sessions on Tuesday, January 11, 2022.
Tue: WU 20’@R18 (intensity: 20’T +15"). R2’. 15’ (15’ = 1’@R28 @20’T -8"; 4’@R18 @20’T +15" x 3). R2. 2’ @ 2k projected split + 2" (this should be -6-7" off your 20’T).
Thu: 2k test @ R28; last 250 open rate. WU 20’ (10’ @R18, with series of 20" power pieces [2x R18, 1x R24, 1x R28 target 2k split, 1x R28 target 2k+2"]). Each power piece only 20" with about 90" to 2’ of light recovery pace between the pieces. Key points during the test: Start: Only first 8 strokes can be higher than 28 then settle at R28. Body: focus on split consistency. After 1000m, gradually switch to 2k+1". After 1250m switch to target 2K and maintain to the last 250m when you can uncap the rate.
Sat: WU, meet at wall at 8:40. 2 x 1500m @R18 and R24 and 2 x 1500m @R26.
