Soutuspinning Sunnuntai

Sunnuntain ohjelmoitu 4 viikon jaksot seuraavasti:

Viikko 1 – ergo 3x7min./3min. (2min. + 3min. + 2min.)
1st – stroke rates (24 – 26 – 28)
2nd – stroke rates (26 – 24 – 26)
3rd – stroke rates (24 – 26 – 28)

Viikko 2 – ergo 5x4min./2min. (1min. + 2min. + 1min.)
1st – stroke rates (24 – 26 – 28)
2nd – stroke rates (28 – 26 – 24)
3rd – stroke rates (26 – 24 – 26)
4th – stroke rates (24 – 26 – 28)
5th – stroke rates (28 – 24 – 28)

Viikko 3 – ergo 2x(5x2min./1min.)/5min. (30sek. + 1min. + 30sek.)
1st – stroke rates (24 – 26 – 28)
2nd – stroke rates (28 – 26 – 24)
3rd – stroke rates (26 – 24 – 26)
4th – stroke rates (24 – 26 – 28)
5th – stroke rates (28 – 24 – 28)

Viikko 4 – ergo – 20min. stroke rates 24
Joka toinen minuutti 20 kovaa vetoa (5 + 5 + 5 + 5)
stroke rates (28 – 30 – 32 – 34)