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Week 49 - December 10-16
(Preview)
Tue WU 15'(C5). 2x16' (C4) R 4' (T: 1+2+3+4+3+2+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6) Thu WU 15’(C5). 3x8’ (C3) R28; R 5’; 5’ SS CD Sat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:40. 3 x 1500M @ R24. In the middle of each 1K, bring up the rate by 2 for 10 strokes. 1 x 500m open
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Week 48 - Dec 3-9
(Preview)
Tue 2x24' @ R18/20 2' R. (C5) Change rate every 2'Thu WU 15’(C5). 3x8’ (C3) R28; R 5’; 5’ SS CDSat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:30. 3 x 1500M @ R24. In the middle of each 1K, bring up the rate by 2 for 10 strokes. 1 x 500m open
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Week 48 - Nov 26-Dec 2
(Preview)
NOTE: SatM annual meeting is set for this Saturday, November 30 at 4:30 in the Trophy Lounge. Guest speaker/tech talk is Coach Maksym Kepskyy. In addition to Coach Kepskyy's talk, we will give you our overview for the upcoming year expectations for us as your coaches and from us for you as our athletes...
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Week 46 - November 12-18
(Preview)
Tue 55' @ R18/20. (C5) Change rate every 5'. Every 10' do 5 max strokes starting after 15'. Thu WU 15’(C5). 3x8’ (C3) R26; R 5’; 5’ SS CD Sat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:30. 3 x 1500M @ R24. In the middle of each 1K, bring up the rate by 2 for 10 strokes. 1 x 500m open
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Week 45 - November 5-11
(Preview)
Tue 55' @ R18/20. (C5) Change rate every 5'. Every 10' do 5 max strokes starting after 15'. Thu WU 15’(C6). 2x8’ (C3) R26, R 5’ Sat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:30. 3 x 1500M @ R24. In the middle of each 1K, bring up the rate by 2 for 10 strokes. 1 x 500m open
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Week 44 - October 29-November 4
(Preview)
Tue 50' @ R18/20. (C5) Change rate every 5' Thu WU 15’(C6). 2x8’ (C3) R26, R 5’ Sat Meet on the dock for 7:45 for talk. WU 30'. Meet at wall at 8:30. 2 x 2K or 3 x 1500M @ R26. (HoTL crews - R24) In the middle of each 1K, bring up the rate by 2 for 10 strokes. (meet on dock at 7:45am)
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Week 42 - October 15-21
(Preview)
Tue WU 5' (C6) 45' @ R18/20. (C5) (fan on 1, lighter pressure) Change rate every 5'Thu WU 15’(C6). 2x8’ (C3) R26, R 5’ (fan on 1)Sat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:30. 3 x 1500M @ R26. In the middle of each 1K, bring up the rate by 2 for 10 strokes. 1 x 500m open
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Week 41 - Oct 8-14
(Preview)
Tue 3x16' (2' @ R20/22/24 x 3) (fan on 1, lighter pressure); 1' rest (C5)Thu WU 15’(C6). 2x8’ (C5 - high range) R26, R 5’ (fan on 1, lighter pressure)Sat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:30. 3 x 1500M @ R26. In the middle of each 1K, bring up the rate by 2 for 10 strokes. 1 x 500m open
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Week 39 - Sep 24-30
(Preview)
Tue Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical (C5). Row at least 4K between water breaks. Thu Focus is Recovery. WU to 6:45. 20' at rate 22-24 (C5) Sat Meet on the dock at 7:45 for talk. WU 30'. Meet at wall at 8:30. 3 x 1500M @ R26. In the middle of each 1K, bring up the rate by 2...
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Week 37 - Sep 10-16
(Preview)
Tue Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical (C5). Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!). One on One row - Jorgen/Keiran and Benjamin/Leah. Thu Focus is Recovery. WU to 6:45. 2 x 4k, R22/24 (C4) Sat WU 30'. Meet at...
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Week 35 - Aug 27-Sep 2
(Preview)
Tue (Note - winds may be gusty out of the West so small boats may be on a short course) Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical (C5). Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!)Thu (Note: Dave R is your safety boat driver...
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Week 34 - Aug 20-26
(Preview)
Tue Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical (C5). Row at least 4K between water breaks. (I heard on the radio that there is a chance of lightning. If it threatens, we will not be on the water so bring gear you can erg/workout in just in case.) Thu Focus is Recovery. WU to 6:...
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Week 33 - Aug 13-19
(Preview)
Tue Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical (C5). Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!)Thu Focus is Recovery. WU to 6:45. 2 x 4k, R22/24 (C4)Sat Focus is Recovery. WU to 8:45am. 3 x 1k (with row back to wall) as con...
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Week 32 - August 6-12
(Preview)
NOTE: We will get back on track this week with our “regular” after row core workouts on Tue/Thu. Jorgen is back in town and so nobody mention that me and Dimas have been slacking a bit (here and there!) Tue Focus is Finish. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between w...
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Week 30 - July 23-29
(Preview)
Tue 10-12K, technical focus on drive. Rate 18-22. Only stop for a drink after 4K+. Partner up with similar speed rowers (C5)Thu WU, start at 6:45pm. 2x 16'@R24 with sparkler midway each stretch. Partner up with similar speed rowers (C5)Sat WU 45'. Meet at wall for 8:45 start. 3 x 1K @ R30, 32, 32 (raise r...
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Week 29 - July 16-22
(Preview)
NOTE: The Champion (2x) still needs maintenance (Saturday Masters responsibility) and it MUST be done today. Those of you who have not done at least one boat, plan on staying after practice to do so. Tue 45' WU. Meet at seawall 6:45pm. 8 x 250 (4 starts and build/4 final 250 w speed increase) (C2) Thu Boa...
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Week 28 - July 9-15
(Preview)
Tue 10-12K, technical focus on connection before drive (at catch). Rate 18-22. Only stop for a drink after 4K+. Partner up with similar speed rowers (C5) Thu WU & start workout at 6:45pm. 2 x 12' @ R28. 4' rest. (C4) Last 250 before each turn bring it up 2 strokes every 10 strokes (so up 2 three times be...
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Week 27 - July 2-8
(Preview)
Tue 10-12K, technical focus on connection before drive (at catch). Rate 18-22. Only stop for a drink after 4K+. Partner up with similar speed rowers (C5) Thu WU & start workout at 6:45pm. 2 x 16' @ R28. 4' rest. (C4) Last 250 before each turn bring it up 2 strokes every 10 strokes (so up 2 three times be...
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Week 26 - June 25-July 1
(Preview)
Tue 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Thu WU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokes Sat WU 45'. Meet at wall for 8:45 start. 4 x 1K @ R30, 30, 32, 32 (raise ra...
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Week 24 - June 11-17
(Preview)
Tue 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Thu Solid SS for 1.5 hours Sat WU 45'. Meet at wall for 8:45 start. 3 x 1K @ R30, 30, 32; 2x500 (open)
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Week 23-June 4-10
(Preview)
Tue10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5)ThuWU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokesSatWU 45'. Meet at wall for 8:45 start. 4 x 1K @ R30, 30, 32, 32 (raise ra...
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Week 22 - May 28-June 3
(Preview)
Tue 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Thu WU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokes Sat WU 45'. Meet at wall for 8:45 start. 3 x 1K @ R28, 32, open (raise ra...
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Week 21 - May 21-27
(Preview)
Tue 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Thu WU, start at 6:45pm. 4 x 2k @ R24 with sparkler midway each stretch. 2x500m from wall. Sat WU 45'. Meet at wall for 8:45 start. 4 x 1K @ R28, 28, 30, 30 (raise rate in last 20 strokes b...
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Week 20 - May 14-20
(Preview)
Tue 10-12K, technical focus on finish. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Thu WU, start at 6:45pm. 3 x 2k @ R24 with sparkler midway each stretch. 2x500m from wall. Sat WU 45'. Meet at wall for 8:45 start. 6x500M @ R30 or 4 x 1K @ R28 with last 250 @ R30
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Week 19 - May 7-13
(Preview)
Tue 10-12K, technical focus on finish. Rate 18-22. Only stop for drink, etc. after 4K+. Partner up with similar speed rowers (C5) Thu WU, start at 6:45pm. 3 x 2k @ R24 with sparkler midway each stretch. 2x250m from wall. Sat WU 45'. Meet at wall for 8:45 start. 6x500M @ R30 or 4 x 1K @ R28 (NOTE: Sailpast - 8:...
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Week 18 - May 30-Jun 3
(Preview)
Windermere Cup this weekend - Good luck to our Women's 8+!! SatM - be aware on weeknights this month our LTR sessions are going to coincide with our dock departure time (6pm). Be kind, patient and courteous - these new rowers may one day be your best rowing partner! Tue 10-12K, technical focus on finish...
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Week 17 - April 23-29
(Preview)
Tue 10-12K, technical focus on finish. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Thu WU, start at 6:45pm. 3 x 2k @ R24 with sparkler midway each stretch. 2x500m from wall. Sat WU 45'. Meet at wall for 8:45 start. 6x500M @ R30 or 3 x 1K @ R28/30/Open/ with raising la...
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Week 16 - April 16-22
(Preview)
Tue 10-12K, technical focus on drive. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5)Thu SS 30', 2 x 2k @R24 on your own (pilot plan is to do one 2K on the water and one 2K on the erg-more details on the dock)Sat WU 45'. Meet at wall for 8:45 start. 6x500M @ R30 or 3 x 1K @ R28 w...
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Week 15 - April 9-15
(Preview)
Tue SS/technique Thu SS 30', 2 x 2k @R24 on your own (pilot plan is to do one 2K on the water and one 2K on the erg-more details on the dock) Sat PCOC steady state (Head of the Fort regatta in Langley)
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Week 14 - April 2-8
(Preview)
Tue SS/technique until 7:45pm Thu SS 30', 2 x 2k @R24 on your own (pilot plan is to do one 2K on the water and one 2K on the erg-more details on the dock) Sat WU 45'; 2x2K (R24/R26) 2x500 @ R30
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