because of the Lake Stevens regatta this coming weekend, the training program for the current week will be a bit different:
Day 1) Warm up for 2000m with technical work and power pieces at R20/24/28/30. Do 15 strokes for each power piece.
1 x 1000m R24 max pressure / 2 x 750m R28 with starts
Day 2) Warm up for 3000m with technical work and power pieces at R20/24/28/30. 1 x 1000m racing rate. Crews should choose their own racing rate based on the fitness level and technical skills. For some crews, it may be 28 and for others 32. Rest of the practice technical work based and emphasis on the mistakes that you felt were occurring during the racing piece.
Day 3) Technical work till 9:15am. Starts: 12 strokes ( 3 for power / 5 to bring the rate up and 4 to lengthen) + 4 x 40" of starts and transitions into the racing pace.
