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).
