Domain-specific finetuning is essential for dense retrievers, yet not all training pairs contribute equally to the learning process. We introduce OPERA, a data pruning framework that exploits this heterogeneity to improve both the effectiveness and efficiency of retrieval model adaptation. We first investigate static pruning (SP), which retains only high-similarity query-document pairs, revealing an intrinsic quality-coverage tradeoff: ranking (NDCG) improves while retrieval (Recall) can degrade due to reduced query diversity. To resolve this tradeoff, we propose a two-stage dynamic pruning (DP) strategy that adaptively modulates sampling probabilities at both query and document levels throughout training, prioritizing high-quality examples while maintaining access to the full training set. Evaluations across eight datasets spanning six domains demonstrate the effectiveness of both approaches: SP improves ranking over standard finetuning (NDCG@10 +0.5\%), while DP achieves the strongest performance on both ranking (NDCG@10 +1.9\%) and retrieval (Recall@20 +0.7\%), with an average rank of 1.38 across all methods. These findings scale to Qwen3-Embedding, an LLM-based dense retriever, confirming architecture-agnostic benefits. Notably, DP reaches comparable performance in less than 50\% of the training time required by standard finetuning.