Tue: SS + tech work for 30’. (Focus on proper blade placement at the catch (reaching out to place blade in water before you reach max. catch angle, in direction with the boat’s movement.)3 x 1000m R24 + last 250m w 3 rate changes R26, R28, R30.
Thu: SS + tech work for 30’ (as above).45’ of 500m @ R24 full power, then recovery 500m row (continuous movement).
Sat: SS + tech work for 30’. (as above) 30’ - 500m R28 (seawall to the 500m mark), then recovery 500m row back (continuous movement). After 30’, collect at seawall for 2 x 250m side by side (running start at race pace for 15 strokes + 3 speed shifts).
