Saturday row:
Warm up for 30’
During the warm up pay attention to the balance of the boat and blade clearance during release.
3 x 1500m
1st set 500m R22/ 500m R24/ 500m R26
2nd set 500m R26/ 500m R24/ 500m R22
3rd set R26
1 x 500m @ R26
Erging
Warm up for 25’. Rest 5’
Interval training:
1'R18 + 1'R20 + 1'R22 + 1'R24 + 1'R26, recovery pace for 3’,
2'R20 + 2'R22 + 2'R24, recovery pace 4’,
3'R22 + 3'R26
