Session 1
This is the final week you’ll be practicing pausing drills so make the most of it. The distance has increased on your steady state row again, but should be no different to the previous weeks’ sessions.
Session 1
| Row | Pausing Drill + 6km |
| 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
We’ve added yet more distance to your 250m alternating distance row this week. Use this session as a chance to work on your control of the rowing machine by trying to keep the same levels for the light and sprint rowing as you have done for the previous few weeks.
Session 2
| Row | 5km |
| Notes | 250m light, 250m sprint |
| Rest | |
| RPE | 7/8 |
Session 3
The high intensity intervals have changed this week, although the ratio of work:rest is still the same (1:2). Why not try your race starts at the start of each interval as an added chance to practice them, and to give you a good push off the start.
Session 3
| Row | 2 minutes sprint |
| Notes | x6 |
| Rest | 4 minutes |
| RPE | 8-10 |
