Bedtime reading for Thursday's Practice:

Train like you're rowing at the 2022 Head of the Charles

(Worlds biggest Rowing Regatta)

The Practice:

Warm up 10’ @ Cat VI pace;

SR 18 include 3 x 15 strokes

@ SR 24-26 during the warm up so you are ready to start.

+

Session: 4 x 9 minutes

Rest: 5 minutes

Rating/Pace: Shift every 3’@ SR 24 + 26 + 28

Focus on making smooth rate changes in one or two strokes. Maintain body swing as you shift the rate slightly higher. Training effect: Endurance mix Cat V-IV-III