Great job everyone on the 5000m piece last week. That is a very tough race piece and you all did awesome at keeping after your pace and keeping your technique tight. Very nice job! This week’s workout will be a little different.
2 X 8 (10 paddle + 30 Full Power) 5 min rest if solo; switch out with partner quickly if sharing a machine. Follow w/ 8 x 24 weighted squat jumps on the minute.
Row at 85 -100% of your 2000m race pace. Use the first 3 strokes of your 30 full pressure to build up the wheel speed (building momentum – 1st stroke ½ pressure, 2nd stroke ¾ pressure, 3rd stroke 7/8ths pressure, and go full pressure for 27, paddle for 10 strokes, build for 3 and go again). Keep hitting each stroke hard and let the fatigue help you find efficient technique and a mental grove. Nothing to record here, you’re just taking 480 very hard strokes and doing some light squats.
3 x 6’ Anaerobic Threshold: Row at 80-85% of Race pace, u pick fan, cadence 24-30 spm, rest 4 min.