Aim to cover at least 12km in small boats and 14km + in big boats. Focus on blade entry efficiency, ie: no missing water at the catch and find a quick connection on the face of the blade as a result of handle movement coordination with applying pressure onto the foot plate.
Day 2) On water. Warm up.
Note: there are three stages for the warm up. 1) technical which is SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the water without any drag. 2) power pieces R20/24/28 with focus on pushing onto the foot plate and accelerating the seat at the given rate. 3) higher rates @ R32+ (coordination of the handle and the seat at the catch) with each piece 12 strokes.
Time Trial: meet at seawall at 6:45. 20min @ R24. Achieve max distance. Your aim is to beat the distance from the previous week.
Day 3) On water. Warm up for 30min - Practice SS + technical work (blade clearance at the finish, efficiency at the entry) + power pieces, high rates, starts.
1) 1000m R24 (racing direction: from the 1000m mark down to the club; format: standing start, side by side)
2) 1500m, R28 (from the seawall to the 750m; running start, single file format)
3) 2 x 500m, R30/32 (standing start, side by side from seawall)
