Tue WU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokes
Thu 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5)
Sat WU 45'. Meet at wall for 8:45 start. 2x 250m @ race pace; 2 x 500m @ race pace; 2 x 1k @ R30 and 32
