Revised workout (Thursday workout is ON due to NWM being cancelled!)
Tue: Warm up (steady state technical work, power pieces, high rates). 4 x 500m (Full start sequence + settling into the planned racing pace).
Thu: WU 40'. 1K @ 15 strokes ON/15 OFF; 1K steady state/technical X 10. Aim is to get 10k in small boats, 12k in 4x/up.
Sat: PCOC row - coaches are taking a day off.
