Day 1: Practice on the water, 20min warm up, then: 4 x 1000m (1st set at R22, last 250m R24 / 2nd set at R24, last 250m R26). Last 10 strokes, open rate. Everyone can choose what rate they are comfortable to step up to, as long as it is higher than the base rate. The goal is sustainability of the rhythm and speed during the pieces. Increase of the rate through pressure on the foot plate.
Day 2: Practice on the water. Warm up for 20 min of technical row (10min of arms, arms and body, 1/4 slide, 1/2 slide 3/4 slide and then full slide) + 10 min of pressure pieces (R20, 22, 24, 26, 12 strokes for each rate). Firm R22 consistent row + power 10 strokes in the middle of each lap (if you turn around 1k, then power 10 is at 500m). After each lap, standing starts -7 strokes. If it happens that there is another boat beside you, line up and do the start together.
ADDITIONAL / OPTIONAL
Day 3: Practice on the water. Warm up for 30min. Technical row for 20min with progressions (arms, arms and body, 1/4 slide, 1/2 slide 3/4 slide and then full slide) + 10 min of pressure pieces (R20, 22, 24, 26, 12 strokes each) 2 x 3km (turn around 750m). R22/24/26 for each 1k. Row 500m to recover between the pieces. Focus on increasing the pressure on the footplate every time rate goes up.
Erg: warm up for 25min, rest 3min. 20min at 30seconds ON, followed by 30 seconds Light recovery pace. The goal for 30 seconds is to hold your R24 20min test split. If you can't hold that split, then you can ease 1-2 splits. If you have never done a 20min R24 test and don't know the split to aim for, one of the ways to check the split for this workout is to do a couple of R18 max pressure 10 strokes pieces during the warm up. The average split that you'll get is going to be approximately the split for this workout.
