Continued from https://coxswainslog.com/2018/12/08/notes-from-erg-with-olympians-1-2/.

• Pause at the finish drill:
  • Head and spine should feel connected. Don’t look up or down.
  • Relaxed shoulders and strong torso.
  • Connection through the feet.
  • The point of doing the pause drill is better body preparation.
• Pause at arms drill:
  • Make sure your arms are straight.
  • Don’t push the arms away. Come out the same speed as the arms go towards the body.
    • Don’t come out too fast, though!
• The only time the seat isn’t moving is at the finish.
• Pause at arms and body drill:
  • This drill helps you be more flexible.
  • During this drill, you should still feel connection with feet. A good way to make sure that you are connected with feet is to erg with your feet out.
• When you finish, your belly button is back. Now, bring it forward.
• Gain speed towards the catch – Accelerate.
• Don’t arrive at the party too early or too late! Be right on time.
  • Working on this timing can be achieved by using sliders.
• Erging at 98% pressure: Enough mental energy reserved to make sure you think about doing it right.
• “Quality strokes” – Turned into one of my favorite go-to calls on the water.
• Take the time to finish the stroke.
• 2k test: Physical, mental, emotional.
  • At the start – Soak it in. Then go time.
  • First 500m – Might be a little higher than pace.
  • Second 500m – Be solid.
  • 800m to 300m left – “Phantom 500k”
  • Last 300m – Counting strokes by 10 if it helps.
    • Playing games with yourself.
    • Breathe.