Day 1: Practice on the water, firm pressure. Maximum distance in 60min @ R20.
Day 2: Practice on the water. Warm up for 30min, then 8 x 500m @ R26. Sustain the speed throughout the pieces.
Erg: warm up for 25min, rest 3min
2 x 9min Over-Under
9min = 3 x 1min R24 followed by 2min R28.
