Quad, cat 2, release drills.

Home, Technique, straight arms, back, & timing.

Pair with Phil B. Cody drills on starting the drive.

2 Power 10s @ 6000 @ 500m, power 10s each 250 5000 to 1000, power 20, then sprint last 500. Heart rate 130 finish, 108 after 5 min warm…

Casitas - Felt heavy, but ok. Nice increase in speed from last week.

1 seat, Mixed 8+, Drills on release, rowing on the square, pause, and then full with feather. Felt pretty good, at times in others out. <…

Mixed 8+, Cat 3. Roll up & catch. Better on catch & release. 1 seat, used 2 top shims, rowed flatter & didn't rainbow as…

Mixed 8+ with category 3. Drills on feathering. Catch & feather are improving. per video am still rowing out of the water, releasing…

8+ with category 3 crew. Drills on release and catch

Casitas Sunday Erg after 1 month off.