We have developed two race plans over the last few years: one for a 500m race and one for a 200m race. We also have a 400m race plan that is a variation of the 500m race plan.

In general, we are using a 6-12-5 start. This allows us to get the boat up out of the water in about the first four strokes, 12 strokes to get it up to speed and 5 strokes to bring the pace back down to our travelling pace of 60-66 strokes/minute.

When we do a series, the goal is to refocus by pulling harder, rather than faster. The stroke rate will tend to come up slightly during the series, but the speed of the boat is increased by the increased pull rather than the increased rate.