Thoughts On A 60-day Plan?

[[old] Strummer]

As the title suggests, I want to compete at my local erg competition in late January, and I am looking for a 60 day plan. I've been doing 30 minute pieces at 23-24 spm for three times a week for about two months. My strapless high is 7687 and my strapped high is 7747 (rate closer to 26-27).<br /><br />I can workout 3-4 times a week for about 30-45 minutes. <br /><br />Last year I pulled a strapped 7850 the week of the competition, so I feel that my aerobic base is not too far what it was last year, and I have 60 days to improve it. Last year I pulled a 6:51 and this year I want to break 6:40 (1:40 splits).<br /><br />Last year, from the 60-30 day period before the competition I added some strength workouts including lifting and rowing intervals at 20spm. Otherwise I did 30 minute pieces (25 spm), some 4 x 4 minute intervals (30 spm), and one 6 x 500 (32 spm). From the 30 day period prior to the race, I didn't do any lifting each week I did a 30 minute piece (26-27 pm), a 5 or 6 minute interval (30-31spm ), and either a 6 X 500 (32-33 spm) or 4 X 1000 (30-31 spm).<br /><br />Any thoughts or suggestions?<br /><br />Strummer

[[old] jamesg]

<a href='http://www.concept2.co.uk/training/interactive.php' target='_blank'>http://www.concept2.co.uk/training/inte ... php</a><br /> and put in your data; then do the last few weeks starting with a test.

[[old] Strummer]

Grazie!