Day 1) Technical skill development. Steady state - R18, firm pressure. Focus on the catches (the direction of the blade placement should be towards the direction of the boat movement).
Day 2) R18 firm pressure. Every 500m do a power 10 @ R24. Target for 12km in small boats and 14km in crew boats. Focus on gradual pressure build up to power 10.
Day 3) Warm up for 20' then meet at the seawall at 8:40. 4 x 2000m @ R22. Focus on consistency of the rhythm.
