3x30 with 3 min rest/ 18/20/18 every 10 HR 159

3x30 with 3 min rest/ 18/20/18 every 10 HR 156

Steady State

Warmup for 6K with tens

6k erg test

warmup

3x10 min, 5 min rest, Rate 26, HR 172

3x10 min, 5 min rest, Rate 24, HR 169

3x10 min, 5 min rest, Rate 24, HR 162

3 x 12 min at 24spm/ 8 miles ss

Time Trial/Straighter arms through the drive, lower the shoulders, and shallow catches raising the hands sligh

Steday state/technique/ 6-7 by 30 strokes on/20 off/ need to work on soft catches/straight arms

Steady State

2x8 min on/1 min off x 2
Raced double (Jen/Claudia)

Steady state/square blade work

Steady state/Technique/focus on pause at catch. unweighting wrists

Steady state

Steady state HR 150

steady state/ 30 on 15 off x 9

Steady state

4x8 min pieces with drills and technique

Steady state

4x4min at 26-28 x 2

4x4min at 26-28 x 2