Day 1: Practice on the water, firm pressure, steady state row @ R20.
Every time you turn around 1k mark and at the club, do 12 strokes of standing start.
Focus on consistency of the blade height above the water and handle movement around catch and finish.
Day 2: Practice on the water. Warm up for 30min, then 4 x 1km
1k = 500m R24, 250m R26, 250m R28
3-5 min rest between the pieces.
Be focused on proper rate increase through 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.
