Day2 ) 1 x 750m R24 max pressure, focus on length of the stroke; 2 x 2000m R22/24/26/28 each 500m. May sure that rate increase happens from the power application and not just rushing the seat faster.
Day3 ) Steady states till 9am; starts/ 5 x 1 stroke max; 5 x 3 strokes max pressure / 3 x 8 strokes
6 x 30 strokes - Speed shifts (running start at R28 to get the speed up + 30 strokes. Last 10 strokes of the piece is increasing rate up until max.
