On water row:
Warm up for 30' (technical row with drills + pressure pieces R18-26, 12 strokes for each rate)
8 x 500m (For each set R20, R22, R24, 26, then again R20, 22, 24,26)
Erging:
Warm up for 25'. Rest 5'
1 x 10 min / Split: 20min R24 pace + 3 " / Choose your rate to be able to hit the split.
rest 5'
1 x 5 min / Split: 20min R24 pace / Choose your rate to be able to hit the split.
