By this I mean, physiologically sound workouts that are critical to the cardiovascular development necessary to race. As a runner and student of the physiology of running, I know there are certain basic workouts most any running coach would recommend in training for a race from 10K through the marathon. Heart rate should return to 130 bpm before next work interval. Builds aerobic capacity. Done as sets of 5 to 10 minutes adding up to 30 minutes, or a continuous 30 minute run.
Increases lactate threshold.
Forget technique workouts and drills, this is just about putting the hammer down. The three-workout limit is tough. Because we re limited to three workouts, I ve left out the steady-state. It s overrated anyway. To compensate, tell your athletes to warm up and meet at a spot six to ten miles from the boathouse.