Phil Clapp |

Week 2 – 100m BRVC training plan

Session 1

Repeating your first session from last week.  Hopefully you should start to feel slightly more comfortable at higher rates after the first week.

Session 1

Row 8 x 100m rolling intervals
Notes 45+ spm
Rest 2 minutes

Session 2

A slight variation on week one however the focus remains on absolutely maximal effort on each effort.  Phil says to focus on attacking from the standing start and getting to maximum speed by your 3rd or 4th stroke. 

Session 2

Row 4 x 50m, 2mins rest, 100m
Notes 44+ spm
Rest 6 minutes rest between sets
RPE 10


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