Tue: rate ladders = 30 str/R22; 20 str/R24; 10 str/R26; 20 str/R24; 30 str/R22-repeat. Work on keeping the pressure on as you decrease your rate and length of stroke as you increase/decrease throughout the practice.
Thu: WU 30’. 1 x 20’ R24
Sat: WU 30’ then 4 x 1k @ R26, max pressure. 1 x 250, open, sxs (Don't forget to do the Rules of Racing form before practice on Saturday)
