Short interval bursts
10 minute warm-up

1:40 ON
:20 OFF (exeptionally light paddle)
x 15 (total of 30 minutes)
@ 26 (+12)

http://www.youtube.com/watch?v=N7Hv7FTRiU8&feature=related

Above is a link to an australian eight doing a start. Look at how they immedietely generate power with the hang and accelerate as the speed of the boat picks up (:33 into the video), then watch how controlled they are when they come off the power and let the boat glide out between strokes.