Day 1) Warm up for 20’, then till the end of the practice 500m R18, maximum pressure, two boats start side by side with a running start at R18 from the sea wall till 500m mark. At the 500m finish point, row past for another 15-20 strokes or so to clear the space for the other boats that are finishing. After that, rowers should row back to the sea wall very tight to the north side in a single file format so that they won't collide with the upcoming boats. Repeat the routine till the end of the workout. Again, R18 maximum pressure, side by side 500m pieces.
NOTE: The objective of the session is to use lower rate with maximum pressure to work on keeping the blade connected in the water longer. Rowers need to learn to lengthen the stroke with the efficiency of the blade connected to the water, so that the length comes as a result of the longer boat run (longer distance per stroke. If the drive time is too short at lower rate, then there wont be not much of the boat run.
Day 2) Maximum pressure R22 for 30min, break 2', maximum pressure R24 for the second set of 30min. The goal for the session working on the low rates is to keep the blade connected to the water/ load longer time (try to eliminate late catch, missing water, excessive depth, washing out or dragging the blade at the finish - all of which decreases the proper length / load time profile efficiency). Therefore, in order to stay connected longer, focus on earlier connection, horizontal blade work, clean blade extraction.
