Warm up for 30' (technical row with progression: arms only- arms and trunk- quarter slide, 1/2, 3/4 and then full slide + pressure pieces R18-28, 12 strokes for each rate)
1 x 4000m TT open rate (a rate that could be sustained with a good technique). Focus on blade clearance and consistency of the drive time.
Erging:
Warm up for 25'. If you are up for a challenge - 1 x 20min R24
