Day 1: Practice on the water, firm pressure steady row.
Stay at R20, firm pressure, every 750m 12 strokes at R26.
Be effective at the catch without missing water. Focus is to connect to the water earlier.
(Sit up tall at catch and bring hips to heels/compress as well as you can. Think of lengthening the distance from your chest to your belly button by pressing your belly button forward. Start you roll up as your hands pass your knees and press your hands outward at the last inch or so of the slide to facilitate the blades entry into the water. Seat/blade timing is key.)
Day 2: Practice on the water.
Warm up for 30min, then
4 x 1km
1k = 500m R202 250m R24, 250m R26
3-5 min rest between the pieces.
Be focused on effective length: no missing at the catch, minimize vertical movements during the drive, clean extraction.
After the pieces, if time allows, do technical drills as described in week 4.
Erg: warm up for 25min, rest 3min
8 x 1 min R26 of a firm pressure, rest 2min after each set.
