Day 1) Steady states, technical work. Aim to row 10km +. Focus on the duration of time how long the blade stays in the water to increase the distance of the boat moving around the blade.
Day 2) Resistance training with bungees. R18, every 500m power 10 @ R20.
Day 3) Time Trial 20' R26 / 1 x 500m R28 Side by side.
