Tue: Tech/skill work. SS, firm pressure. Focus on continuous handle movement. The transition of the movement at the catch and finish should not stop the handle movement. Feel the handle flow with the speed of the boat. Try to achieve 10km in small boats and 12km in crew boats.
Thu: WU 20' then R20 firm pressure for remainder of practice with every 500m 12 strokes (6 strokes R24 + 6 strokes R26). The goal is to achieve maximum pressure you can generate at a given rate).
Sat: Warm up for 30'. 1 x 4000m R24/1 x 2000m R26/1 x 1000m R28
