For Wednesday's session, we might be starting just a few minutes late, as our WEHORR boat are doing a short session at 7:30. But hopefully just a couple of minutes delay, and I'll try to make sure it's minimal.
2 x 11-minute pieces, on a 5-minute rest.
Each pyramid is 24/24/24/26/28/26/28/26/24/24/24
The idea is to keep working on getting that quality work in at rate 24, but to push it out a little with some higher rate, and to really work on sharp changes between those rates - getting the rockover from the hips, spinning the handle, and doing the work with the legs rather than arms...all while maintaining a solid ratio. Easy!
Suggested second session
A toughie....a straight t30 minutes piece. Ideally this would be at rate 24 but that might be a bit too ambitious, so could instead alternate 22 and 24 at whatever time intervals you decide is appropriate for you. The overall idea is that you focus not on a great split (in fact, make yourself go for something pretty soft), but instead that you maintain really good form through the piece.