On water practice:
Warm up for 30 minutes.
Spend time working on stroke sequencing: ie: arms only, arms and body, 1/4 slide, 1/2 slide, 2/3 of a slide and then full slide.
Do 3-4 sets of 12 strokes at a firm pressure, R20, 22, 24, 26
2 x 2000m (1000m R24, 1000m R26)
1 x 500m R26, last 10 strokes open rate
Erging:
Warm up for 25 minutes rest 3 minutes
2 x 15 minutes at R22, maximum distance. Rest 5 minutes
