Continue working on blade clearance during recovery + entry phase.
Day 1: Practice on the water, firm pressure steady row.
750m regular row + 250m pause drills (during these 250m pause every 4th stroke).
You can alternate the following pause drills:
1) Pause at the finish. During the pause the blades should be feathered, off the water. The body is at the strong and supported by core finish position.
2) Pause position # 3 (hands at mid shins, body rocked over so that the shoulder joint is ahead of the hips, knees are relaxed). At this position check if the body is hunched or upright. Hands/ wrist should be straight on the handles providing the pressure from the top. Most common mistake at this phase is when the wrists are bent and hanging down off the handles to keep the blades off the water. If you see this, then flatten the wrist and keep the pressure on top of the handles.
In sweeping, the outside hand should be straight.
If you feel like challenging yourself a bit more, then during the drill # 2, while pausing over the shins, square the blades and back to feather, then move to the catch again.
Day 2: Practice on the water.
Main focus is entry phase.
Goal: to square the blade without touching the water or catching on the water with the back of the blade. In other words, blade squaring motion should be happening while the shaft is still moving in a horizontal plane. It happens often that the blade height starts dropping during squaring so keep the pressure on top of the handle during squaring to sustain the blade height above the water.
Erg: warm up for 25min, rest 3min
8 x 1 min R22 of a firm pressure, rest 2min after each set.
