Hi all,

Limited time this week obviously, so in addition to your rowing, the
following 2 ergs will help fine tune your prep for the weekend...

1) Recommend no later than Wednesday...
Warm-up 5min @+10, then...
2500m @ -2
(if your 20min score is over 5300m, try this at -3)
Warm-down 1000m @ +15

2) Recommend no later than Thursday...
Warm-up 6-7min @ varying speeds, -5 to +15, then...
250m flat out
Rest 1min
250m flat out
Rest 1min
250m flat out
Rest 1min
250m flat out
Rest 1 min
Warm-down 1000m @ +10.

These added to the speed work you are all doing in the boat should
freshen you up nicely.  The 2500m piece is solid but should feel just
slightly sub-maximal, i.e around 90-95% exertion.  The 4 x 250m peices
are short, sharp and high intensity but should not be particularly
fatiguing.

Other notes - don't train on the day you travel, but try to fit in at
least 30min of walking or very light jogging plus some stretching.

Boats will be arriving in Sydney on Thurs morning - anyone who will be
there then can help unload the trailer - let me know and I'll be in
touch with details.

Cheers, Drew