Tue: Tech skill work. SS, firm pressure R20. Focus on blade placement towards the bow.
Thu: R20 firm pressure. Every 500m 15 strokes R28. The goal is to achieve maximum pressure you can generate at a given rate. Aim for 12k+ in small boats and 14k+ for crew ones.
Sat: Warm up for 30'. 3 x 2km R28/30/32; 2 x 500m Open rate
