CONGRATULATIONS to all the FRCF Rowers!!!
You guys entered 10 events and placed first in 7 of them!! Under any context that is incredible. Very well done!
I was impressed with how professionally everyone approached their preparations, warm up and race plan execution. Keeping to an aggressive 2K race plan is no simple athletic achievement at all. All of you maintained focus, poise and grit as you mowed down the competition and your objectives. Well done!
The only bad news is that we have a small window of training before we cycle to our next peak on Feb. 20. That means this mini-cycle is going to be short but brutal. I hope everyone celebrated their accomplishments and their new milestones over the weekend. These acknowledgements are crucial to maintaining our emotional intensity as we build on this success.
This week’s primary workout is a variation of the common selection water workout, called “seat racing”.
Primary Workout #33 - Transportation:
4 x 1500m; Row at your 2K pace but everyone holds a steady cadence of 24, 26 or 28 s/m; 6 min rest between.
Secondary Workout #34 - Utilization:
1 x 22min; Row at 65 – 75% of your 2K pace.
CRASH-B sprints – Indoor Rowing Championships – February 20th – 3 week away!!!!