Main piece: 6000m - 15 strokes ON (Rate 22 with full pressure) / 15 strokes OFF (light, technical pace). Focus on keeping the blade connected to the water longer to maximize the distance per stroke.
Day 2) Time Trial 20min R24 (last 2' of the TT is @ rate 28). Focus is to be consistent with your pace.
Day 3) Warm up for 3000m then 3 x 2000m
1000m R20+1000m R22
1000m R22+1000m R24
1000m R26+500m R28 + 250m R30
Focus on increasing the rate by driving the load faster.
-- Edited by Administrator on Sunday 30th of September 2018 07:39:54 PM
-- Edited by Administrator on Sunday 30th of September 2018 07:40:18 PM
