Day 1) Erging: Warm up 22' / rest 3 ' / 1 x 19' pressure pyramids (R18/20/22/24/22/20/18). Start with your 20' test split + 10". Push hard for each rate change.
Day 2) Erging. Warm up 20' / rest 3 ' / 3 x 1000m @ R24. Aim to be under your 20' test split. Rest 4' between sets.
Day 3) On water: Warm up for 30' Focus on blade clearance and maintaining the connection on the front of the blade throughout the length of the stroke.
