Tue 10-12K, technical focus on drive. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5)
Thu SS 30', 2 x 2k @R24 on your own (pilot plan is to do one 2K on the water and one 2K on the erg-more details on the dock)
Sat WU 45'. Meet at wall for 8:45 start. 6x500M @ R30 or 3 x 1K @ R28 with last 250 @ R30
