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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	Administrator	13	3 days ago by Administrator
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:...	Administrator	14	10 days ago by Administrator
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...	Administrator	17	April 30th by Administrator
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...	Administrator	24	April 23rd by Administrator
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...	Administrator	32	April 15th by Administrator
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)	Administrator	29	April 9th by Administrator
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	Administrator	44	April 2nd by Administrator
Week 13 - March 26-April 1 (Preview) Tue SS/technique until 7:45pm Thu SS 30', 2 x 2k @R24 on your own Sat WU 45'; 2x2K (R24/R26) 2x500 @ R30	Administrator	49	March 26th by Administrator
Week 12 - March 19-25 (Preview) Tue SS/technique for hourThu SS 30', 2 x 2k @R24 on your ownSat WU 45'; 2x2K (R24/R26) 2x500 @ R30	Administrator	55	March 16th by Administrator
Week 11 - March 12-16 (Preview) (meet on the dock at 5:45pm for the pre-row talk - to be on the water by 6!) (yay - we are on the water!!!)Tue SS/technique for hourThu SS/technique for hourSat WU 45'; 2x2K (R24/R26) 2x500 @ R30	Administrator	51	March 12th by Administrator
March 5-9 - Week 10 (Preview) Tue WU 35' SS 18/20/22 (2' change rate) (C5). 2 x 6' (15" ON/15" OFF) (C2); R4' Thu WU 20'; 3x8' @28 (C3), R 5'-relay Sat WU 45'; 2x2K (R24/R26) 2x500 @ R28	Administrator	57	March 5th by Administrator
Week 9 - February 27-March 4 (Preview) Tue WU 5’; 2x28’ (C5) (2'@R18/20/22, repeat) R 1’ Thu WU 20'; 3x8' @26 (C3), R 5' Sat WU 45'; 2x2K (R24/R26) 2x500 @ R28	Administrator	56	February 27th by Administrator
Week 8 - February 20-26 (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) For those rowers participating in the RADAR testing: [ALT: WU 20'; 2K Open] - NOTE: these rowers will be on the second flight and will take priority on the ergs so they can sit together please.Thu WU 20' (C5);...	Administrator	54	February 19th by Administrator
Week 7 - February 13-19 (Preview) Tue WU 5’; 2x28’ (C5) (2'@R18/20/22, repeat) R 1’Thu WU 20' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6)Sat WU 45'; 2x2K (R24/R26) 2x500 @ R30	Administrator	56	February 12th by Administrator
Week 6 - February 6-12 (Preview) Tue WU 35' SS 18/20/22 (2' change rate) (C5). 2 x 6' (15" ON/15" OFF) (C2); R4' Thu WU 20'; 3x8' @28 (C3), R 5' Sat WU 45'; 2x2K (R24/R26) 2x500 @ R28	Administrator	62	February 6th by Administrator
Week 5 - January 30-February 5 (Preview) Tue WU 5’; 2x28’ (C5) (2'@R18/20/22, repeat) R 1’ Thu WU 20'; 3x8' @26 (C3), R 5' (Beat the Beast workout: SS until last 8' piece then join in) Sat On water practice: WU 45'; 2x2K (R24/R26) 2x500 @ R28 (Good luck to all at Beat the Beast! Go VRC!)	Administrator	72	January 29th by Administrator
Week 4 - January 23-29 (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); 20’ core workoutThu WU 20' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 20’ core workoutSat WU 45'; 2x2K (R24/R26) 2x500 @ R30	Administrator	70	January 22nd by Administrator
Week 3 - January 16-22 (Preview) If you are able, below are the workouts planned for this week. Fingers crossed, the club thaws out during the week.Tue WU 5’; 2x28’ (C5) (2'@R18/20/22, repeat) R 1’; 20’ core workoutThu WU 20' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6); 20’ core workoutSat WU 45'; 2x2K (R24/R26) 2x500 @ R30	Administrator	69	January 18th by Administrator
Week 2 - January 9-15 (Preview) Tue WU 40' SS 18/20/22 (2' change rate) (C5). 2 x 5' (15" ON/15" OFF) (C2); R4'; 20’ core workout Thu WU 20'; 3x8' @26 (C3), R 5'; 20’ core workout Sat WU 45'; 2x2K (R24/R26) 2x500 @ R28	Administrator	66	January 9th by Administrator
Week 1 - Jan 2 - 8 (Preview) Reintroduction to the erg (for those of us who were busy doing other things over the holiday):Tue WU 5’; 2x28’ (C5) (2'@R20/22, repeat) R 1’ ; 20’ core workoutThu WU 20'; 3x8' @26 (C3), R 5' ; 20’ core workoutSat WU 45'; 2x2K (R24/R26) 2x500 @ R28 Note: the new core workout (adding a third Nike workout t...	Administrator	87	January 1st by Administrator
Week 47 - Dec 19-23 (only to Saturday) (Preview) Tue WU 20'(C5). 2x16' (C4) R 4' (T: 1+2+4+2+4+2+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6)Thu 2 x 8', w 3rd 8' as a relay @ R28Sat Coach mixer re: boat assignment. WU 45'. Meet at the wall at 8:45 for racing.And that is it for 2023! Your coaches hope you have had a good year and are looking forward to 2024...	Administrator	97	December 18th by Administrator
Week 45 - December 5-11 (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) Thu WU 20’(C5). 3x8’ (C3) R28; R 5’; 5’ SS CD Sat WU 30'(C5). 2 x 2K @ R24/R28 (inc rate by 1 or 2 strokes every 10 strokes at blue sheds on return). 2 x 500M @ R30	Administrator	100	December 4th by Administrator
Week 44 - Nov 28-Dec 4 (Preview) Tue 2x27' @ R18/20 2' R. (C5) Change rate every 2' Thu WU 20’(C5). 3x8’ (C3) R26; R 5’; 5’ SS CD Sat WU 30'(C5). 2 x 2K @ R24/R28 (inc rate by 1 or 2 strokes every 10 strokes at blue sheds on return). 2 x 500M @ R30	Administrator	94	November 28th by Administrator
Week 43 - November 21-27 (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) Thu WU 20’(C5). 3x8’ (C3) R26; R 5’; 5’ SS CD Sat WU 30'(C5). SatM/Jr mixer. Details to follow.	Administrator	94	November 20th by Administrator
Week 42 - November 14-20 (Preview) Tue 55' @ R18/20. (C5) Change rate every 5'. Core workout after ergThu WU 20’(C6). 2x8’ (C3) R26, R 5’. Core workout after ergSat Meet at wall at 8:30. 4K @ R 24 (C4) 4 x 500M @ R30 (C2)	Administrator	99	Nov 14, 2023 by Administrator
Week 41 - Nov 7-13 (Preview) Tue 55' @ R18/20. (C5) Change rate every 5' Thu WU 20’(C6). 2x8’ (C3) R26, R 5’ Sat Meet at wall at 8:30. 4K @ R 24 (C4) 2 x 500M @ R30 (C2)	Administrator	113	Nov 6, 2023 by Administrator
Week 40 - October 31-November 7 (Preview) Tue WU 7' (C6) 50' @ R18/20. (C5) Change rate every 5' Thu WU 20’(C6). 2x8’ (C3) R26, R 5’ Sat No program rowing due to Head of the Lake attendance by coaches. Rowing occurs on Saturday morning only if a qualified volunteer is in the safety boat due to cold temperatures/more risk. Absolutely no rowing to t...	Administrator	106	Oct 30, 2023 by Administrator
Week 39 - Oct 24-30 (Preview) Tue WU 7' (C6) 50' @ R18/20. (C5) Change rate every 5' Thu WU 20’(C6). 2x8’ (C3) R26, R 5’ (fan on 1) Sat Meet at wall at 8:30. 4K @ R 24 (C4) 4 x 500M @ R30 (C2)	Administrator	116	Oct 23, 2023 by Administrator
Week 38 - October 17 - 23 (Preview) Tue WU 12' (C6) 45' @ R18/20. (C5) Change rate every 5'Thu WU 20’(C6). 2x8’ (C3) R26, R 5’ (fan on 1)Sat Meet at wall at 8:30. 4K @ R 24 (C4) 4 x 500M @ R30 (C2)Remember: Core workout after Tue/Thu erg session!	Administrator	113	Oct 15, 2023 by Administrator
Week 37 - October 10-16 (Preview) Tue 3x18' (2' @ R20/22/24 x 3) (fan on 1, lighter pressure); 2' rest (C5) Thu WU 20’(C6). 2x8’ (C5 - high range) R26, R 5’ (fan on 1, lighter pressure) Sat WU 30'. Meet at wall at 8:30. 2 x 4K (1st 4K @ R24; 2nd 4K @ head race pace) (meet on dock at 7:45am) (NOTE: Coaches away this weekend - volunteer needed for co...	Administrator	149	Oct 10, 2023 by Administrator

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