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Week 28 - July 15-22
(Preview)
Tue 45' WU. Meet at seawall 6:45pm. 8 x 250 (4 starts and build/4 final 250 w speed increase) (C2)Thu Boat loading (practice cancelled) Recommended: go for 30 minute easy aerobic activity (eg: bike/walk-run/etc.) - something to keep blood flowing/active restSat Cascadia (practice cancelled)
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Week 24 - June 17-23
(Preview)
Tue WU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokes Thu 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5) Sat WU 45'. Meet at wall for 8:45 start. 2x 250m @ race pace; 2 x 500m @ ra...
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Week 23 - June 10-16
(Preview)
Tue WU & start workout at 6:45pm. 2 x 16' @ R28 w 4' rest. (C4) Last 250 before each turn, bring it up 2 strokesThu 10-12K, technical focus on catch. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5)Sat WU 45'. Meet at wall for 8:45 start. 2x 250m @ race pace; 2 x 500m @ ra...
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Week 20 - May 20-26
(Preview)
Week 20 - May 20-26Tue 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 at 7:15pm.Sat WU 45'. Meet at wall for 8:45 start. 6x500M @ R30 or 4 x 1K @ R3...
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Week 18 - May 6-12
(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. 2 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 @ R30 with last 250 @ R30
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Week 17 - Apr 29-May 5
(Preview)
Tue 10-12K, technical focus on finish. Rate 18-22. Only stop for drink after 4K+. Partner up with similar speed rowers (C5). Weekly 2x coached rows with Jorgen begin this week. Sign up in his 2x if you want to get feedback on your rowing. Please only sign up once for this opportunity. Thu WU, start at 6:4...
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Week 16 - April 22-28
(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 13 - April 1-7
(Preview)
NOTE: There will not be program rowing on Saturday as your coaches are attending Head of the Fort.Tue SS/technique until 7:30pmThu SS 30', 2 x 2k @R24 on your ownSat Head of the Fort
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Week 12 - March 25-31
(Preview)
Tue SS/technique for hour Thu SS 30', 2 x 2k @R24 on your own Sat WU 45'; 3x1K (R26/R28/30) 1x500 @ open
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Week 11 - March 18-24
(Preview)
Tue SS/technique for hour Thu SS/technique for hour Sat WU 45'; 3x1K (R26/R28/30) 1x500 @ open
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Week 10, March 11-17
(Preview)
Rowing camp is reaching capacity so sign up soon if you want to join us! Coaches are making up boats already so don't delay if you want to take advantage of this opportunity. Details are above a few messages on this channel and on the form itself. To see who has signed up, click this link.We have Cleber Al...
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Week 9 - March 4-10
(Preview)
Tue 2x28’ (C5) (2'@R18/20/22, repeat) R 1’; 20' core workout Thu WU 15' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 15’ core workout Sat WU 45'; 3x1K (R24/R26; R26/28; Open) or 6 x 500m; 1x500 @ R30
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Week 8 - February 25-March 3
(Preview)
Tue WU 20'(C5). 2x16'(C4) R 4' (T: 1+2+3+4+3+2+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6) [ALT: WU 20'; 2K Open]; 20' core workout Thu WU 15' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 20’ core workout Sat WU 45'; 2x1K (R24/R26) or 3 x 1500m; 1x500 @ R30
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Week 7 - February 18-24
(Preview)
Tue 2x28’ (C5) (2'@R18/20/22, repeat) R 1’; 20' core workoutThu WU 15' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 20’ core workoutSat WU 45'; 2x1K (R24/R26) or 3 x 1500m; 1x500 @ R30
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Week 6 - February 11-17
(Preview)
Tue WU 34' SS 18/20/22 (2' change rate) (C5). 2 x 5' (20" ON/10" OFF) (C2); R4'; 20' core workoutThu WU 15' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 20’ core workoutSat WU 45'; 2x1K (R24/R26) or 3 x 1500m; 1x500 @ R30 -- Edited by Administrator on Monday 10th of February 2025 10:41:36 AM
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Week 5 - February 4-10
(Preview)
As Jorgen and Dimas noted - coached erg sessions are on Tuesday's at the 6pm flight. Sign up to get tips on how to erg/row better with more efficiency. Also, Jorgen asked that athletes that had similar erg scores try to sit beside one another to help each other 'push' their splits. The groupings can be f...
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Week 3 - Jan 21-27
(Preview)
Tue 2x28’ (C5) (2'@R18/20/22, repeat) R 1’; 20’ core workout Thu WU 20' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 20’ core workout Sat WU 45'; 2x1K (R24/R26) or 3 x 1500m; 1x500 @ R28
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Week 2 - Jan 14-20/25
(Preview)
NEWS: With the upcoming Beat the Beast (a 2K erg event for which rowers need to submit a 2k time to register) and/or rowers interested in competing for a seat at the 2025 World Rowing Indoor Championships (read details about this virtual event here) from Feb 15-23/25. To compete at the elimination ev...
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Week 1 - Jan 7-13/25
(Preview)
Welcome Back! We hope you enjoyed your holidays and are looking forward to our upcoming season. On Thursday, we are starting off with only 2 x 8 minutes to 'ease' back into our groove. See you soon! Tue WU 5’; 2x28’ (C5) (2'@R20/22, repeat) R 1’; 20’ core workout Thu WU 20'; 2x8' @26 (C3), R 5'; 20’ core wo...
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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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