Day 1: Practice on the water, firm pressure steady row. Stay at R20, firm pressure, every 750m 12 strokes at R24. Be effective at the catch without missing water to connect to the water earlier.
Day 2: Practice on the water. Warm up for 30min, then 4 x 1km (1k = 500m R20, 250m R22, 250m R24) 3-5 min rest between the pieces. Be focused on effective length: no missing at the catch, minimize vertical movements during the drive, clear extraction. After the pieces, if time allows, do technical drills from the previous week.
Erg: warm up for 25min, rest 3min 8 x 1 min R24 of a firm pressure, rest 2min after each set.
