Day 1) Technical/skill work. Steady state, firm pressure. Focus on continuous handle movement. The transition of the movement at the catch and finish should not stop the handle movement. Feel the handle flow with the speed of the boat.
Day 2) Warm up 20' then R20 firm pressure for remainder of practice with every 500m 12 strokes (6 strokes R24 + 6 strokes R26). The goal is to achieve maximum pressure you can generate at a given rate).
