Day 1) Technical skill development. Steady state = R18, firm pressure. Target for 10km in small boats and 12km in crew boats
Focus on the catch (the direction of the blade placement should be towards the direction of the boat movement).
Day 2) R20 firm pressure. Every 500m Power 10 @ R26. 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’ / 1 x 4000m R24/ 1 x 1000m R26 / 1 x 500m R28. Focus on consistency of the rhythm.
