Start 4’@R18 at 20’Test + 8”. Each rate change drop 2-3”. At R24 you should be around 1-3” below your 20’T). This workout is a combination of aerobic endurance and aerobic power. One of the key points of doing this workout is to keep your splits consistent climbing up and down the rates.
Sat: WU 30' with steady state and power pieces R20/22/24, followed by 45' of R22 of firm pressure. After each turn, do 20 strokes at R28 transitioning to R22 for the rest of the distance. Focus on the the run of the boat during recovery, maximizing distance per stroke.
-- Edited by Administrator on Thursday 10th of February 2022 09:13:32 AM
