10min general body movement
10min technique DRILL @ 65%, HIT DRILL; put blade in catch position without putting the blade in the water. Say hit then set/bury blade into the water and do one stroke focusing on the power in the catch/front of the stroke. Bring blade/paddle back to the catch position, pause for a 2 count and repeat x 10 and switch sides every 10 until 10min is up.
10min easy paddle
2 x 1000m @ hard pace 85%, rest is easy paddle back to 1000m start
2 x 500m @ hard pace 90%, rest is easy paddle back to 500m start
3 x 30sec starts hard, stay in control and rest what you need to make all 3 strong
10min @ 70%
10min @ 60%