Tue: Tech skill work. SS, firm pressure @ R20. Focus on clean blade extraction to sustain the flow of the handle around the finish.
Thu: R20 firm pressure. Every 500m do 15 higher rate strokes (10 strokes R24 + 5 strokes R26). The goal of this practice is to achieve max pressure you can generate at the given rate. Aim for 12k+ in small boats and 14k+ for crew boats.
Sat: Warm up for 30’. 1 x 4000m (2k R24 + 2k R26)/ 1 x 2000m (1k R26 + 1k R28)/ 1 x 1000m (500m R28 + 500m R30)
