This week's workout:
Day 1) Warm up, power pieces R20/24/28/32 - 15 strokes each
1 x 1000m R30 side by side
1 x 500m R32 side by side
2 x 250m speed shifts - side by side
Day 2) Warm up 30' - steady state + technical + power pieces R24/26/28/30 - 15 strokes each
6 x 25 strokes (standing starts 2 boats side by side + transitions)
Day 3) Racing at Cascadia
