General warm-up
1:30 easy // 1:00 medium+ // :30 rest
Specific warm-up
500m easy
3x10 stroke bursts (r34) with :40 easy between (r18)
500m easy
3x10 stroke bursts (r34) with :40 easy between (r18)
Workout
300m at a sub-maximum 500m race pace effort. Use the first 10 strokes to get the pace really low, then stride out to a sub-max pace for remainder of 300m. The start needs to be faster, around 1:35 or so...
300m at a sub-maximum 500m race pace effort. Use the first 10 strokes to get the pace really low, then stride out to a sub-max pace for remainder of 300m. The start needs to be faster, around 1:35 or so...
1:02.0
Cooldown
1000m strapless rowing, focus on good technique and posture
1000m strapless rowing, focus on good technique and posture
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