Day 1: Practice on the water, firm pressure steady row R20.
Every time you turn around 1k mark do 12 strokes of standing start combined with the last 10 strokes of 1000m race piece (power piece at R28). Then transition to R20 for remainder of 1K.
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 = 250m R24, 250m R26, 500m R28
3-5 min rest between the pieces.
Be focused on proper rate increase through pressure build up on the foot plate. Minimize excessive vertical movements at the catch. After the pieces, if time allows, do technical drills from the previous week.
