Don’t forget to maintain your shells! An ounce of prevention is worth a pound of cure.
Warm up for 35-40‘ - same kind of warm up you will do before the race (steady state, power pieces from 20-26 stroke rate, then race pace pieces with starts).
2 x 1000m, full start sequence, side by side 2 boats at a time. Last 250m with 2-3 rate shifts.
If anyone is able to squeeze one more session before they leave to Portland, then it's just a short session practicing 4 full start sequence+ 2 starts with the transitions.
