Day 1. Warm up for 30'. R22 max pressure for the rest of the practice.
Day 2. Warm for 30'.
8 x 250m open rate max speed, side by side from standing start (2 boats at similar speed).
Day 3. Warm up for 30'.
5 x 1000m with full start, transition. (500m R28, 250m R30, 250m R32/ last 10 strokes open rate).
