Remember, the first effort is from a standing start with the remaining efforts from a rolling start. The repeating efforts should give you a good opportunity to practice sprint technique while maintaining quality.
|Row||6 x 100m rolling intervals|
This session is similar to the session you did in week one, with the aim being to practice the first few strokes of the race while getting up to maximum power output. Make sure to row from a standing start each time, and try to row no shorter than ½ slide. You get two minutes rest between the 5s and 10s starts and six minutes rest between sets, to enable top quality maximal efforts!
|Row||4 x 5s effort, 2mins rest, 10s effort|
|Rest||6 minutes rest between sets|
This week sees the addition of a third session – two maximal race efforts after a full warm up to gauge potential race splits, 10 minutes rest for full recovery between efforts. Do a few minutes of light rowing within this rest just to keep the body warm. At the end of the warm up Phil suggests a two or three stroke start to fire up the nervous system.
|Row||2 x 100m test|
|Rest||10 minutes rest with a few minutes light rowing|