Thurs or erg work
I may not be at practice Wed if I am still under the weather from my wisdom teeth removal.
Wed practice is quickly to the water, warm up around the 40th st bridge and 3 x round the island timed and descending time.
Thurs or erg
if on the water, 15 x 70sec on, 30sec off
if on the erg and no more than 2 people do the above workout @ 60SPM, if more than 2 people use the paddle ergs but use this workout instead
15 x 60sec on, 70sec off
Set the timer for 60 sec on, 10 sec off, alternate people with 10sec for the people switch, no time to adjust the seat.
6 x 200m rest 2’
6 x 100m rest 2’
6 x 50m rest 1’
90% - 75 SPM
Start the 50m pieces around the 100m mark at 65% and call the sprint in 2,1 just before the 50m
Monday will be a tire/ resistance workout.