Tue 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5)
Thu WU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokes
Sat WU 45'. Meet at wall for 8:45 start. 4 x 1K @ R30, 30, 32, 32 (raise rate in last 20 strokes by 2 two or three times)
