The Plan for Mid Winter Break

Let’s get back to basics on the erg. Concentration will be on steady work based on stroke rate. So if you are returning or just continuing on the plan a question that might come to mind is, “I have been forced to take time off training, how do I know how to pace the sessions now?”
It’s best not to take extended periods off training if you can help it, but life has to get in the way sometimes. A good method to get back into the plan after time off, for whatever reason, is to back off your targets by 1second in pace for each week you have had off. So if you have been away on holiday for two weeks, take 2seconds off your pacing targets for this cycle, and build back from there.

The plan for the week is based around stroke rate but remember stroke rate and split should have a correlation. Again it’s back to basics so this is just good old steady work.

The Plan for Mid Winter Break: Follow what Tom and Mike have for you or do the following.
Mo. Warm Up: None (rate is low enough to get body acclimated)
2x5k: 1k at16, 1k at18, 1k at 20, 1k at 18, 1k at 16 Rest:3’

Tu. CIRCUIT:#2 THE 27 CARDIO/CORE/STRENGTH
• 2’:RUN/JUMP JACK/orERG
• 1’:CRUNCHES
• 2’:RUN/JUMP JACK/orERG
• 1’:PUSH UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:JUMPIES
• 2’:RUN/JUMP JACK/orERG
• 1’:MOUTAIN CLIMBERS
• 2’:RUN/JUMP JACK/orERG
• 1’:GET UPS TO JUMP
• 2’:RUN/JUMP JACK/orERG
• 1’:SIT UPS
• 2’:RUN/JUMP JACK/orERG
• 1’:SCULLS
• 2’:RUN/JUMP JACK/orERG
1’:RUSSIAN TWIST

We. Warm Up: 6’-10’
3x3k: 1k at 18, 1k at 20, 1k at 22 Rest: 4’

Th. Warm Up: None (rate is low enough to get body acclimated)
2x6k: 2k at 16, 2k at 18, 2k at20 Rest: 2’

Fr. Run for 45’- 60’ continuous easy.