firstly, wanted to say great job and great results in Portland! I hope you were able to some of the strategical, technical elements that you worked in the club and enjoyed your races. Every race is an experience as well as an indicator of your learning curve.
The training plan for this week is below:
Day 1) Steady states, technical work. Focus of the session is controlling the ratio during recovery phase, smoothness and consistency of the slide.
Row for 500m SS R18, then next 500m slow down duration of recovery time to 3-4 seconds (count in your head)
