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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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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
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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
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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
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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
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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
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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);...
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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
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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
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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!)
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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
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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
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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
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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...
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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...
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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
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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
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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.
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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)
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