Weeknights: Launch at 5:45pm. Sunset this week is Tue 7:28 & Thu 7:31
Tue: SS - aim for 10k. WU 2k. Technical focus: maintain upper body angle during initial phase of the leg drive. 250m no layback followed (quarter slide drive) by 750m of normal rowing. (During 250m row your goal is to maintain catch angle while driving with legs. The goal is to initiate the drive with legs without opening back and pulling with arms.)
Thu: SS - aim for 10k. Technical focus: clean blade extraction-no blade drag or washing out. Rate changes 18/20/22 for every 500m.
Sat: WU with focus on clean blade extraction. Add 6-8 x 8-12 power strokes at rates 22/24/26 to prepare for the race pieces. Meet at wall at 8:50. 2 x 1000m R24; 2 x 1000m R26; 2 x 1000m R28
Erg: 1) WU 20', 4 x 3' @ R28 @ 2k+ 2", R5' between pieces; 2) WU 20'; 1 x 12' @ R28 @ 20' T+ 2-3", R 5’; 1 x 3' @R28 @ 2k+ 2"; R 3' / 1' @ 2k-8”; 3)WU 12’; 30’ @ R22, maximum distance
