Session 1
Today you have a steady state endurance row but before you do that have a go at the pausing drills detailed here. Pausing drills are a great way to not only get your sequencing correct for the drive and recovery phases of the stroke, but also to learn the correct body position for each part of those sequences.
Session 1
| Row | Pausing Drill + 4km |
| Notes | 20-24spm |
| Rest | 2 mins |
| RPE | 6/7 |
Pausing Drill
30 seconds pausing every stroke, 30 seconds pausing every third stroke. Pause at:
- Finish
- Hands away
- Bodies over
- Start of the drive
Session 2
This week we introduce some variety to your second steady state endurance rows of the week. You will be alternating between light and hard rowing as you cover the distance. The light rowing should be controlled and comfortable, and the hard rowing should be a sprint, we’re working on your speed after all!
Session 2
| Row | 3km |
| Notes | 250m light, 250m sprint |
| RPE | 7/8 |
Session 3
This session gives you another chance to practice your race starts, and more of them. Make sure you give yourself a suitable rest time between each set so you can perform them as well as possible. Practice makes perfect remember!
Session 3
| Row | Race start drill |
| Notes | x6 of each |
| Rest | As appropriate between reps and sets |
| RPE | 8-10 |
Race Start Drill
- First stroke
- First 3 strokes
- First 5 strokes
- First 20 strokes
- First 45s (including settle)
