Day 1) Steady states, technical work. Work on mistakes from the regatta.
Day 2) Warm up, then complete next 10km of the session with each 2000m at different rates.
5 x 2000, R18, 20, 22, 24, 22, 20
It's not a racing format, keep the flow going without sitting too much at the turns. So use the time wisely to be able to to complete the distance.
Day 3) 4 x 1000m
- 750m R28+ 250m R24
- 250m R30+ 750m R26
- 750m R32+ 250m R28
- 250m R34 + 750m R30
Focus on keeping the length during transition from higher to lower rates.
