Work-Out Type: Flat out speed and lactate tolerance
Purpose: Push the limits of effective rate and intensity. What you learn from this workout can help you further develop your race plan.
Frequency: 1-2 times over an entire season, and never closer than 7-10 days before important races.
Workout: 3-4 repeats of 750 meter pieces, always with a tail wind. Set the course and repeat pieces over the same course and in the same direction. Rest is provided by your paddle back to the beginning of the course.
Structure: After setting your time and location for the start of the first piece (already having set your 750m course), complete your land and water warm-up. While this workout is not a race rehearsal, it’s still useful to always visit your warmup routine that you’ll use on race day. One last pre-workout item: some sort of device that provides pace and distance functions is very helpful for this workout. Not essential, but quite helpful.
Use a standing start for the first piece and rolling starts thereafter. Your stroke rate will be at least 3-5 spm above regular base rate. You’ll be closer to your sprint rate, but for an extended period of time. This is a max speed, max rate, max intensity workout – go for it.
The rest period is roughly 5-6 times the work period – about the amount of time that it takes you to turn and paddle back the length of the course.
Whether you complete three pieces or four will be determined by the consistency of your efforts. If your third piece has fallen off (>10%) from your previous pieces, it’s time to pack it in. If not, line up again and go for it.
This can be done with another crew or sculler. Regardless of whether you’re doing this alone or with company, stay internally focused on quickness, light feel and posture.
As mentioned earlier, this workout can form the basis for further development of the race plan. Some crews benefit from dividing the 2000 meter course into three portions instead of four. For instance, consider first 750 for start and stride, 750 body and last 500 beginning charge to finish line. Or establish a 1000m plan of first 750 is considered the start and body and the last 250 as the sprint phase of your race. However you decide to approach it, going all out in this workout gives you lots of data to base your plan around.
Cool Down: Should be extensive with heart rates near pre-race levels before returning to dock.
Next Workout: Race Day Wednesday (8 min., 5 min., 4 min., 3 min., 2 min., 1 min.)