Tue: Day off or PCOC rowing (recovery day after regatta)
Thu: R20 firm pressure. Every 500m, power 10 (5 strokes R24 + 5 strokes R26). Target is 12km in small boats and 14km in crew boats. Focus on gradual pressure build up to power 10.
Sat: WU for 30’. 4 x 1000m open rate. Focus on consistency of the rhythm. After rowing, mountain bike guided ride in Squamish (2 hours - see previous post.)
