Hello team,

This week's focus is sequencing. The proper order of our movements.

During the drive it's Legs Back Arms, knees pushed all the way down before starting your lean back.

During the recovery it's Arms Back Legs. Set the angle of the back before bringing the knees back up.

This may sound familiar ;)

Workout:

1. Backing and push pulls in the sand box.

2. Breaking down the stroke as a warm up while crossing the river. Arms only for 10 then back and armsfor 10 ect..

3. Pause drill at arms away with back set, pivoted forward on the recovery. Oars off the water as you pause and as you slide back up to the entry.

4. Pause drill at the finish then at the entry. Oars off the water.
   

5. Focus on driving with the legs, using the same amount of force you would need to stand up. Feel the pressure on your feet. Push your knees straight!
   

6. Power piece. Silent pyramid. One stroke hard, one stroke easy, two hard, two easy. Up to 10 then back down the sequence to 1 again. Focus on leg drive. Power at max on last half of leg drive