- Square blades. Practice for at least 1000m in total: 100m on square, 100m normal row
- Row with high blade clearance at the finish during extraction phase. Over-exaggerated blade height at the finish.
- Keep the pressure at the front of the blade throughout the stroke.
Day 2) Steady state for 2000m. During steady state, practice rowing on square blades for 100m followed by a normal row for another 100m as well as power pieces @ R18/20/24/26. Do 20" for each piece. Main workout plan: 2 x R18/20/22/24/26. Do 20 strokes max pressure for each rate piece followed by 15 strokes of light recovery row.
Day 3) Warm up till 8:55am. Start the pieces at 9am. 3 x 2000m R26
