Great job last week! Let’s keep the intensity this week and continue to set the ground work for efficient technique and strong conditioning.
Workouts:
Primary – 2 X 10 minutes. Vary stroke rate ever 2 minutes:
First piece 20 spm, first 2 min, 22 spm, next 2 min, 24 spm, next 2 min, 26 spm, next 2 min, 28 spm, final 2 min.
Second piece 22 spm first 2 min, 24 spm next 2 min, 26 spm next 2 min, 28 spm next 2 min, 30 spm final 2 min.
fan setting = u pick; rest interval – 5 minute (if alone). If sharing a machine we will do video reviews between pieces. Work effort is between 75%-85% of your 2K race pace.
Secondary – 3 X 5 min above 26+ spm; experiment with fan settings; Rest 4 minutes. At race pace not above (no sprinting).
Gonna be out of town for Thursdays class.
Primary: 1st- 2272m
2nd- 2337m
Secondary: 1st- setting 8- 1372m
2nd- setting 4- 1300m
3rd- setting 2- 1307m
Posted by: Hiram | 10/31/2012 at 07:43 PM