Warm-up 10 minutes:
5 x 1:20 ON
:40 paddle

2 sets of
500 m ON
1:00 paddle
x 4 with 3 min rest/paddle in between sets

20, 22, 24, 26,(+12, +10, +8, +6)

We start to press a little more effort per stroke while maintaining perfect technique. We maintain the technique and stroke ratio as we lift the rating and endure more fatigue. Focus on controlled recovery and dynamic connection to the wheel at the catch.