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Week 10, September 24 - 30
(Preview)
Day 1) Technical work at R18. Focus on efficiency of blade work (maximum forward movement - distance per stroke - during the drive and recovery; minimizing the drag at the finish)Day 2) Warm up. TT 20min R24 - max distanceDay 3) 3 x 2000. Rate change every 500m - R18/20/22/24; R20/22/24/25; R22/24/26...
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Week 9 - September 17 - 23
(Preview)
A 20' erg test @ R24 is scheduled this week. Depending on which practice day you have signed up to do your erg test, on test day you can go on the water for 30 minutes steady state to warm up, or erg for 20 minutes warm up for the test. On the day you are not taking your erg test, do the weekday practice below. (If...
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Week 8 - September 10 - 16
(Preview)
Day 1 -1 x 3000m R24; 1 x 1000m spinning (high rate, low pressure) / 2 x 500m (250m R28 + 250m R30) Day 2 - 1 x 1000m R24 / rest 10 min/ 1 x 2000m race pace (head race pace) Day 3 - HEAD RACE (Head of the River, Nicomekl RC) Note: First erg test (20 minutes) is coming up the week after Head of the River.
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Week 7 - September 3 - 9
(Preview)
This week we prepare our cardio for our upcoming head races. Our first 20 minute erg test is coming up in the week following Head of the River (Nicomekl) so get on an erg a few times when you can to reacquaint yourself with this discipline.Day 1 - R18 maximum, continuous pressure for 60' or (6-7pm); aft...
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Week 6 - August 20-26
(Preview)
This month, we have three major objectives:1. Small boat development; try to row with different people; work on personal technical skills (everyone has her/his technique to focus on)2. Technical improvement (review with the coach about technique that needs to be improved. Set with the coach a go...
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Week 4 - August 6-12
(Preview)
Day 1) Warm up for 30min. For the warm up, do power pieces R24/26/28/30 + half slides 3 sets of 15" half slides max rate. 2 x 250m start + transition 3 x 750m running start (first 250 at pace, then from 200-400m apply a little bit of pressure to go 2-3" faster, 400-600m (lift to bull nose) back to pace, th...
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Week 3 - July 30-August 5
(Preview)
Day 1) Warm up for 30min, then 8km at 8 x 1000 (start with 750m @ R22 + 250m @ R18; next 1k, rate goes up by 2 beats until rate 28 then reverse the rate order back down.)1st set 22/18; 2nd 24/20; 3rd 26/22; 4th 28/24; 5th 28/24; 6th 26/22; 7th 24/20; 8th 22/18. Day 2) Warm up 30min, then 5 x 1000m (250mR26+250mR...
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Week 2 - July 23-29
(Preview)
Day 1) Steady states, technical work. Work on mistakes from the regatta. Day 2) Warm up, then complete next 10km of the session with each 2000m at different rates.5 x 2000, R18, 20, 22, 24, 22, 20It's not a racing format, keep the flow going without sitting too much at the turns. So use the time wisely to...
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Week 1 - July 16-22
(Preview)
This week's workout:Day 1) Warm up, power pieces R20/24/28/32 - 15 strokes each 1 x 1000m R30 side by side 1 x 500m R32 side by side 2 x 250m speed shifts - side by side Day 2) Warm up 30' - steady state + technical + power pieces R24/26/28/30 - 15 strokes each 6 x 25 strokes (standing starts 2 boats side...
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Week 52 - July 9-15
(Preview)
Day 1) Warm up for 20’, then till the end of the practice 500m R18, maximum pressure, two boats start side by side with a running start at R18 from the sea wall till 500m mark. At the 500m finish point, row past for another 15-20 strokes or so to clear the space for the other boats that are finishing. After t...
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Week 51 - July 2-8
(Preview)
Day 1) Steady state, technical work, static drills. Day 2) Maximum pressure R20 for 30’, break 2', maximum pressure R22 for the second set of 30’. The goal for the session working on the low rates is to keep the blade connected to the water/ load longer time (work on eliminating/reducing late catch,...
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Week 50 - June 25 - July 1
(Preview)
Congratulations to all our master athletes who participated in the highly regarded Northwest Masters Regional Championship regatta. It was certainly a test of your training and ability to recover between races to perform against some of the top competitors in the US and Canada. This week will sta...
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Week 49 - June 18-24
(Preview)
Most masters rowers will be travelling to Northwest Masters this week. The practices below are intended to sharpen your racing skills and keep you racing fit and ready for 3 days of racing. Boat loading occurs on Wednesday so there will only be 2 evening rows to practice the first piece. If you row in th...
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Week 48 - June 11-17
(Preview)
Sign up here (https://goo.gl/forms/vl3e9AQDtuK0xs0t1) if you are planning to go to US Masters in August in Oakland. We are polling both Masters programs to see how many athletes plan to attend for planning purposes. (fyi - we have already bought our plane tickets and made accommodation reservati...
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Week 47 - June 4-10
(Preview)
Day 1) Practice on water. No bungie's!:) R18 max pressure for 10km. First 2k is warm up, then 10km R18 with max pressure. Maintain the consistency of the pressure. Day 2) Practice on water. Warm up (technical / SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the...
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Week 46 - May 28 - June 3
(Preview)
Day 1) Practice on water. Long distance technical row 12 km with bungies around the hull (in front of the fin). Use SMALL BUNGIES for now. Day 2) Practice on water. Warm up (technical / SS with focus on blade work efficiency i.e. no missing water at the catch, the blade exits the water without any drag + po...
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Week 45 - May 21-27
(Preview)
This week is a shift towards the speed work as well as triggering higher intensity metabolic work increasing more levels of lactate production.The next phase we are working on is lactate threshold followed by lactate tolerance. To have these phases done right, it needs to be based on a good aerobic b...
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Week 44 - May 14-20
(Preview)
Day 1)Practice on water. Warm up 30min2 x 1000m Running starts R282 x 500m - Starts + transitions into the racing pace R302 x 250m -Starts Open rate Day 2)Practice on water. Warm up for 30min2 x 1000m R24 max pressure2 x 250m R32 running start Day 3) Trials + matrix racing at Burnaby Lake (there will be a...
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Week 43 - May 7-13
(Preview)
Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Keep the blades high off the water at the finish. The goal is not to touch the water with the blades for 10 strokes for each 100 strokes. Day 2) Practice on water. Warm up (there are three...
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Week 42 - April 30-May 6
(Preview)
Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Last 1000m of the practice RATE 13 (slow non-stop movement. The handle doesn’t stop the movement) Focus on being direct with the blade placement at the catch and continuous handle mo...
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Week 41 - April 23-29
(Preview)
Day 1) Practice on water - Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Last 1000m of the practice 750m R24 max pressure. Focus on being direct with the blade placement at the catch. Do not keep the weight on the handle/s much preparing for the placement. T...
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Week 40 - April 16-22
(Preview)
Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. Focus on being direct with the blade placement at the catch. Do not keep much weight on the handle/s while preparing for blade placement in water. The hands control the balance of the...
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Week 39 - April 9-15
(Preview)
Note: Next Rowing camp is set for Saturday, May 19. More details to follow. Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.Focus on slippage at the catch (how log it takes to cover the blade in the water + how time to lock the blade in...
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Week 38 - April 2 - 8
(Preview)
Day 1) On water - Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats.Focus on having very little slippage at the catch (how long it takes to cover the blade in the water + how time to lock the blade in) and the washing out at the end of the stroke (yanking on the handl...
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Week 37 - March 26 - April 1
(Preview)
Day 1) On water - Long distance technical row Aim to cover at least 12km in small boats and 14km + in big boats. Focus on blade entry efficiency, ie: no missing water at the catch and find a quick connection on the face of the blade as a result of handle movement coordination with applying pressure onto the...
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Week 36 - March 19 - 25
(Preview)
Week 36 - March 19 - 25 Day 1) Practice on water. Long distance technical row. Aim to cover at least 12km in small boats and 14km + in big boats. For this kind of workout focus on blade clearance at the finish while having handles level at the very end of the stroke stabilizing the position of the body as well...
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Week 35 - March 12-18
(Preview)
Day 1) Water practice: Warm up 30', 3 x 1000m @ R26, 26, 28 OR: Erg practice: Warm up 20', 4 x 3' @ R28 @ 2k+ 2", rest 5' between pieces Day 2) Water practice: Warm up 30', 1 x 1500m @ 26; 1 x 750m @ R28; 1 x 250m @ R32 OR: Erg practice: Warm up 20'; 1 x 12' @ R28 @ 20' test + 2-3", rest 5'; 1 x 3' R28 @ 2k+ 2"; rest 3' / 1' @ 2k...
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Week 34 - March 5-March 11
(Preview)
Day 1) Erging: Warm up 22' / rest 3 ' / 1 x 19' pressure pyramids (R18/20/22/24/22/20/18). Start with your 20' test split + 10". Push hard for each rate change. Day 2) Erging. Warm up 20' / rest 3 ' / 3 x 1000m @ R24. Aim to be under your 20' test split. Rest 4' between sets. Day 3) On water: Warm up for 30' Focus o...
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Week 33 - February 26-March 4
(Preview)
Day 1) Erging: Warm up 18' / 2' rest / 1 x 23' R22 @ 2k split + 15" (or 20' test + 8") Day 2) Erging: Warm up 20’ / 2' rest / 2 x 10' R28 @ 20' test + 2" / rest 3' Day 3) On water. First 15' SS+ technical + 10' power pieces R20, 24, 26, 28 + 5' static drills on your own (tapping, roll-ups, balance etc.) Meet at seawal...
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Week 32 - February 19-25
(Preview)
Day 1) Erg-Warm up for 20' with 3' restPower ladder - 2 x (6 x 20 strokes ON at max pressure followed by 10 strokes moving very lightly to recover)Set 1 - R22/24/26/28/30/32(4' break between the sets)Set 2 - R24/26/28/30/32/34Day 2) Erg-Warm up for 22' with 3' rest3 x 1000m @ R30 (set 1 @ 2K+5”; set 2 @ 2k+...
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