Day 1. Warm up for 30’. 8 x 250m Open rate, side by side (from standing start)
Day 2. Warm up for 30’. 4 x 1000m @ R24, full pressure. Focus on length and rhythm.
Day 3. Warm up for 30’. 2 x 1000m @ R30, light recovery row for 20min, 2 x 1000m open rate (last 10 strokes speed shift).
