Tue: SS/technical. WU 2k. Drills: 1000m=100m on square/100m off (row with high blade clearance at the finish during extraction phase. Over-exaggerate blade height at the finish. Keep the pressure at the front of the blade throughout the stroke.) 1000m=power pieces (R18/20/22/24/26. Do 20 strokes max pressure for each rate piece followed by 15 strokes of light recovery row)
Thu: SS/technical - aim for 10k. Technical focus: clean blade extraction-no blade drag or washing out. Rate changes 18/20/22 for every 500m.
