Day2 ) Warm up for 20min. 2 x 2000m (2000m = R24/26/28/30 for each 500m). May sure that rate increase happens from the power application and not just by rushing the seat.
1 x 750m, 2 boats at a time side by side, racing format (full start, transition into the racing pace, last 10 strokes sprint)
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 R30 to get the speed up + 30 strokes.
2 pieces with 1 rate shift (start at R30 for 20strokes, last 10 strokes rate up);
2 pieces with 2 rate shifts ( start with R30 for 10 strokes + R32 for another 10+ last 10 strokes rate up;
2 pieces with 3 rate shifts (start with R30 for 10 strokes/ R32 for another 10/ R34 for 5 and last 5 strokes max speed/rate).
