3 x 1000m @ R24, rest 3' after the first piece and 4' after the second. Target: 2k+ 4".
Dynamic seat movement required in order to achieve the split at the given rate.
Day 2)
Warm up for 22', rest 3'
3 x 4' (30" ON/ 30" Off) - open rate, max split. Rest between sets 4'.
Day 3)
Practice on water. Crews should all be launched by 8:15 am so make sure you are ready to go for the meeting by 7:50.
Nonstop and continuous row for 16km.
First 10km at R20 with last 6k at R22 with 20 strokes @ R30 maximum pressure in every 500m (Main focus for 20 strokes at R30 is to keep the connection on the blade during the drive)
