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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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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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