Day 1: Practice on the water, firm pressure steady row @ R20.
After your warm up, every time you turn around at the 1k mark and at the club, do 7 strokes of standing start. Work through the sequence of a start
Focus on consistency of the blade height above the water.
Day 2: Practice on the water. Warm up for 30min, then
4 x 1km
1k = 500m R24, 500m R26
3-5 min rest between the pieces.
Be focused on the proper rate increase through your pressure build up the foot plate.
Minimize excessive vertical movements at the catch.
After the pieces, if time allows, do technical drills from the previous week.
Erg: warm up for 25min, rest 3min
2 x 9min Over-Under
9min = 3 x 1min R24 followed by 2min R28.
