2x4k - 26spm (go hard)
W-up with Picking with Swing, RCD, Square pairs.
-focus on connection at the catch (russian catch drill)
-push the send at the finish (stay connected, 3 points of contact)
-clean release at the finish (square blade rowing drill)
R=6
W2
60-90min cardio (read: erg) wink.
W3
4x2k - 28spm (go hard)
W-up with Progression, Square pairs
-don't sacrifice any part of your stroke for rating
-proper posture at catch and finish - lay back appropriately
-review the correct amount of "oar-drape" with your coach
R=4
Saturday
4k TT - 8am meet. 8:45 at the wall.
