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) R20 firm pressure. Every 500m, power 10 (5 strokes R24 + 5 strokes R26). Target is 12km in small boats and 14km in crew boats. Focus on gradual pressure build up to power 10.
Day 3) Warm up for 20’ / 4 x 2000m R24. Focus on consistency of the rhythm.
