During the warmup pay attention to the blade clearance during release and consistency of the blade height above the water during recovery (carry your blade approximately a blade's width off the water - if possible, square blade ever three to five strokes.) Questions? Send me an email.
1 x 4000m R24 (2 laps around 1k mark)
If enough time, then 1 x 500m R26 after every one is done with TT.
Erging:
Warm up for 25'. Rest 5'
Interval training:
3 x 5' R 28, rest 5'
Pace to aim for:
Your 20' R24 pace + 1-2"
-- Edited by Administrator on Tuesday 24th of November 2020 09:18:34 AM
