the training program for this week is in attached file:
Day 1) Steady states, technical work, focus on blade clearance at the finish (make sure you are not feathering while the blade is still in the water. See the blade come out on square till it's about half way off the water, then start feathering).
Day 2) Push off the dock at 6:15, Warm up till 6:45 (steady states, technical work, power pieces). 4 x 1000m (alternate directions)
4 x 1000m (alternate directions)
Start time 6:50pm / Race format- 2 boats side by side at a time.
1st set: 250m R32 + 750m R26;
2nd set: 750m R26+ 250m R32
3rd set: 250m R32+ 500m R26+250m R32
4th set: 250m R26+ 500m R32+250m R26
Day 3) Race warm up: 3 x 1000m (race start + transition+ last 250m rate shifts);
