Day 1) Technical skill work. Steady state, firm pressure @ R20. Focus on clean blade extraction to sustain the flow of the handle around the finish. Slide with the boat speed during recovery phase. If sliding is too fast, most likely there will be a pause at the catch in form of hesitation with blade placement. Sliding too slow will compromise the timing when the blade should get in the water which can make the stroke feel heavy.
Day 2) R20 firm pressure. Every 500m do 15 higher rate strokes (10 strokes R24 + 5 strokes R26). The goal of this practice is to achieve maximum pressure you can generate at the given rate. Aim for 12k+ in small boats and 14k+ for crew boats.
