Day 1) Steady states. The focus of the workout is blade extraction i.e timing when the blade has to come out of the water, to avoid early feathering in the water, maintaining the connection against the water, especially from the first to the second half of the drive. Aim to cover 12km.
Day 2) Steady states. Nonstop row, R20 for 750m+ R24for 250m and so on.
Day 3) Time Trial 20min Open rate.
P.S. The goal is to cover 30km for 3 sessions on water for day1, 2 and 3)
