On water practice: Continuous row. Every 500m do 12 pressure strokes (alternating, first set at R24, then R26, then R28 and then the same again from the beginning).
Last 15 minutes of the session - 4 x 12 strokes from a standing start. Two boats at a time lIned up side by side.
Erg: warm up for 25 minutes, rest 3 minutes
20 minutes at R22 of a solid, challenging pressure.
