Warmup
1 x 600 choice
8 x 50 @30" rest (15m scullin@ + 10m sprint + 10m sculling + 15m sprint)
Preset
6 x 100 stroke R1 @2'00" (perfect technique & DPS)
Partial Race Measurements
4 x 100 @3'00" rest (starting under the flags)
#1. 20m sprint + 80m easy
#2. 30m sprint + 70m easy
#3. 40m sprint + 60m easy
#4. 50m sprint + 50m easy
**All for time
Lactate Clearance
1 x 200 R1
Race Finish
4 x 15m all-out race finish
Cooldown
20 mins competition warm down
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