Hi Sudu,

Please find attached your final installment of your training program, Week 9 – Week 12.
You should all be training well in Week 4 now!

You should start to feel some stiffness in the muscles, yet also start feeling stronger and having some good aerobic fitness building up.
Weekly submissions are still only standing at 65%, please get those submissions to me in the chats for feedback.

Great to see that some had a go in the Peisheng 10’s boat today!
This will be our racing boat and does require some time in it, so that you get used to how it runs.

Happy Training, look forward to seeing you at LNY soon :)
Regards,
Norman