Which sequence correctly lists the main segments of an on-water practice after the warm-up?

• A. Drill/technique set, main piece, technical work, cool-down
• B. Warm-up, drill/technique set, main piece, technical work, cool-down
• C. Drill/technique set, main piece, technical work, cool-down
• D. Drill/technique set, cool-down, main piece, technical work

Answer: (C)

After the warm-up, the practice should move from technique work to the main effort, then finish with a recovery-focused segment. Start with drill and technique sets to sharpen form and efficiency while athletes are fresh and focused. Then tackle the main piece to build endurance, power, and race-specific fitness under realistic effort. Following the main piece, include a technical work segment to reinforce the refined technique under fatigue and ensure form carries into the work rate just completed. End with a cool-down to gradually reduce heart rate, loosen muscles, and support recovery. The other sequences either reintroduce warm-up elements, interrupt the flow of effort with a premature cool-down, or place recovery before the main work, which disrupts training intensity and technique consolidation.