Your boat speed depends BOTH on the power phase and the recovery phase. You've done the work - now get the benefit.

Timestamps

01:00 Get more speed

Your net boat speed is the power you put in to the power phase and the amount the boat slows down when the oars are out of the water. Rowing boats surge through the stroke cycle.

03:15 Simplicity is key to the recovery

Keep the movements sequential and well-organised.

Maximum boat speed comes after the extraction at the finish and as you transfer your body weight onto the feet. A key point is when you can get weight on the feet.

As your arms straighten and your body follows - then the boat gets an extra burst of speed if you can sequence this correctly and smoothly.

05:00 4 focus points.

1 - Keep the slide seat wheels moving, rolling towards the stern and full compression.

2 - Poise and relaxation, both are needed. Keep your body lifted and in a fixed state so you sit high on the front of the seat along with relaxation.

3 - Muscles get tired when they aren't getting enough rest. The more rest they get on the recovery the more we can activate muscles on the power phase. How to activate and release muscles.

4 - Continue sliding until the blade is under the water. Don't chicken out.

10:30 Common errors

You must have weight in the hand - elbows have to be higher than your wrist in order to give downward pressure.

Keep a flat wrist as you feather into your fingers allows you to keep weight in the hand. In sweep only the inside wrist bends.

Squaring on the recovery can mess with the rhythm. If you square late or it's a large movement this contributes to losing rhythm.

When to release your knees - a critical timing point to when to relax your muscles. You will get this right when you know what the feeling of weight in the hand is and the feeling of total relaxation in your leg muscles are.

Increase relaxation - know how to do this will help you to improve the other focus points.

14:20 Things to try

Increase relaxation by 1% and what happens to the boat run, ratio and how the recovery feels. Does the boat speed change? [Remember they average over 3 strokes].