Day 1) Non-stop steady state, R20 40’. Focus on dynamic legs sustaining the rhythm.
Day 2) Warm up for 20’. Rest 3’. 2 x 8’ R28 @ 20’R24 test split -1". Last 2’ of the last set, increase the speed to 20’R24 test split -4". 4’ break between sets.
Day 3) Warm up 30’
4 x 1000m R20/22/24/26 (2 boats side by side - crews should be matched with similar speeds). The fastest boat will be the pace boat during the piece, the boats that are falling back with speed, need to bring up the rate to match the speed of the fastest boat so all the crews are going side by side. The goal is to be focused on efficiency of the length of the drive. Last 250m open rate.
