Masters Training Program - NQ Regatta Series

Notes for Coaches for this block:

TARGET REGATTA NQ CHAMPS THIS WEEKEND
Notes for Athletes for this block: Taper and Race. Short sharp sessions. Ensure 100% intensity in
pieces even though the duration of sessions is short. Maximum recovery. By the end of this week you
should feel like you have not done enough work and you are wanting more.
Training Week

Week Ending

Phase

21 of 21

2/10/2016

Comp/Block 2/Week 3

Load

Intensity

Total Training (Minutes)

47.7

Taper

381

TRAINING MODEL
Day

Mode
All sessions to include T1>T2: Warm up, technique and warm down

am

Row

pm

Off

am

Off

Rest
between
sets

SET 1: SET 1: Warm Up 15'@20 include 3 x power 10@24-26, and 15str 1/2 slide sprint.
SETS 2&3: 1'@RP from Start, 30"light, 4'@27
SET 4: Warm Down 10'@18 include 2 x 15 stroke sprints

5-7mins

10' Light Aerobic warm up swim/cycle/run. Full Stretch.

5-7mins

SET 1: Warm Up 15'@20 include 3 x power 10@24-26, and 15str 1/2 slide sprint.
SET 2: 15' Race Start Practice (Do not cram this. Take your time. Do a selection of race starts from
80%up). SET 3: 250m@RP from Start, 250m@Lt, 250m@RP, 250m@Lt. SET 4: Warm down
500m@30%pressure, 1/4 Slide strikes every thrird stroke.

5-7mins

Mon

Tue
pm X-Train

am

Row

pm

Off

am

Off

pm

Erg

Wed

Thur
SET 1: 10' Warm up with Stretching SET 2: 4@24, 1@28, 4@24, 1@28.
SET 3: Warm Down with Stretching 15'

am

Row

pm

Off

Fri

SET 1: Warm Up 15'@20 include 3 x power 10@24-26, and 15str 1/2 slide sprint.
SET 2: 15' Race Start Practice (Do not cram this. Take your time. Do a selection of race starts from
80%up). SET 3: 250m@RP from Start, 250m@Lt, 250m@RP, 250m@Lt. SET 4: Warm down
500m@30%pressure, 1/4 Slide strikes every thrird stroke.

5-7mins

Course Work for those that can get there. Step through your race plans in prioity race boats: Pace
through the course at 50% pressure, and reduced ratings.
am

Row

pm

Race

Regatta

am

Race

Regatta

Sat

Warm up: 20'@ Steady State Beer. Set 1: 2 x Spirits, 1@Beer, 3@Wine. Set3: (Beer, Beer) x 2.
Sun
pm

Relax! COURSE WORK: Beer@ 250mark, Wine@500, Scotch@750, Bucket@1000.

Your
Warm Down: 3 x Panadeine, 2 x Coke, 4 x Black Coffee, 1 x written apology to regatta conveners for
season
attending the event.
is Over!

Recovery:
not
required