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Week 34 - September 19-25
(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 6:15pm. 2 x 16' @ R24. 4' rest. (C4) Sat Nicomekl head race regatta
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Week 33 - September 12-18
(Preview)
TIME CHANGE: For the remainder of September, we are meeting on the dock at 5:45pm to be on the water and rowing by 6. Light is fading quickly. Please ensure you are wearing your brightest fluorescent tops. Tue Focus is Drive. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K betwe...
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Week 32 - September 5-11
(Preview)
Tue Focus is Drive. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!) One on one row with Jorgen today - Alice C is 6pm. Please be ready on the dock for your row at the appointed time. Thu Focus is Drive. WU...
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Week 31 - August 29-September 4
(Preview)
Tue Focus is the Catch. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-ie: quickly!) Thu Focus is the Catch. WU to 6:45pm. 3x2K. Each 2K: R22, 24, 26, 28, 30, 28, 26, 24-every 250m rate change. SS 1K and repeat 2x...
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Week 30 - August 22-28
(Preview)
Tue Focus is Catch. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!) Thu Focus is Catch. WU to 6:45pm. 3x2K. Each 2K: R22, 24, 26, 28, 30, 28, 26, 24-every 250m rate change. SS 1K and repeat 2x. Sat WU to 8...
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90
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Week 29 - August 15-21
(Preview)
Tue Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!)Thu Focus is Recovery. WU to 6:45pm. 3x2K. Each 2K: R22, 24, 26, 28, 28, 26, 24, 22-every 250m rate change. SS 1K and repeat 2x.Sa...
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90
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Week 28 - August 8-14
(Preview)
Tue Focus is Recovery. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!) Thu Focus is Recovery. WU to 6:45pm. 3x2K. Each 2K: R22, 24, 26, 28, 30, 28, 26, 24-every 250m rate change. SS 1K and repeat 2x. Sa...
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Week 27 - August 1-7
(Preview)
Tue: Focus is Finish. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!) Focus is finish - hold power to the end of the stroke then release the boat by exiting the water with clean blades, straighten/fl...
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80
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Week 26 - July 25-31
(Preview)
Tue Focus is Finish. 1x/2-try to achieve 12K+; 2x and up 16K+: SS/technical. Row at least 4K between water breaks (make your turns as if you were doing a head race-quickly!)Thu Focus is Finish. WU to 6:45pm. 3x2K: R24 500m, R26 250m and R28 250m and repeat for full 2k. SS for 1K. (Returning to club, last ~...
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Week 25 - July 18-24
(Preview)
Tue: 1 hour recovery row (technical focus on drive). Rate 20-22. (C5)Please intend to stay for a short meeting in Carver bar at 7:30pm to debrief and review your experience from Cascadia. This is also a great time to ask us questions. (We will hold another SatM meeting closer to the year end-this is int...
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Week 24 - July 11-17
(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) Sat Cascadia (practice cancelled - we are all at BLRC)
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Week 23 - July 4-10
(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 22 - Jun 27-Jul 3
(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. Sat WU. Meet at wall for 9am start. 6...
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87
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Week 20 - June 13-19
(Preview)
Special weather statement from Environment Canada - strong northwest winds beginning late Tuesday afternoon with gusts up to 70 km/h. NOTE: come prepared to row (you never know what the water is like at the club until you get there) but also bring a t-shirt and running shoes in case we end up erg/circu...
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Week 19 - June 6-12
(Preview)
Tue: 10-12K, technical focus on drive. 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' @ R26. 4' rest. (C4) Last 250 before each turn bring it up 2 strokes.Sat: WU. Meet at wall for 9am start. 4x500M (R26, R28, R30, R30) 1K...
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Week 18 - May 30-Jun 5
(Preview)
Tue 10-12K, technical focus on catch - there needs to be connection before the drive at the 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. Sat WU....
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80
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Week 17 - May 23-29
(Preview)
Focus this week is on the CATCH and is our "easy" week. Tue 10-12K, technical focus on catch. Rate 18-22. Only stop for a drink after 4K+. Partner up with similar speed rowers (C5) Thu WU, start at 6:45pm. 4K@24 with sparkler midway each stretch. 2x500m from wall. Partner up with similar speed rowers (C...
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Week 16 - May 16-22
(Preview)
Tue 10-14K, technical focus on recovery. 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. Sat WU. Meet at wall for 9am start. 6x500M (3 @ R32; 3 @ R34). (C2)
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85
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Week 15 - May 9-15
(Preview)
Next two weeks - we are working on the RECOVERY Tue 10-12K, technical focus on a relaxed and balanced recovery. 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 stro...
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88
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Week 14 - May 2-8
(Preview)
Tue 10-12K, technical focus is on blade continue to move toward the stern as you finish (sustain power right through the finish). 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 tu...
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90
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Week 13 - April 25-May 1
(Preview)
Focus is on the Finish for the next two weeks. This is the beginning of the next cycle and is scheduled as an 'easier week' as we build toward NWM in June. Tue: 10-12K, technical focus on drive. Rate 18-22. Only stop for a drink after 4K+. Partner up with similar speed rowers (C5) Thu: WU, start at 6:45pm. 4...
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99
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Week 12 - April 18-24
(Preview)
Tue: 10-14K, technical focus on drive. 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) Sat: WU. Meet at wall for 9am start. 6x500M @ R32. (C2) Hello rowers - The weather looks like it is going to be stink...
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Week 11 - April 11-17
(Preview)
The next two weeks our focus is on the DRIVE. This means combining the catch we've been working on with a powerful leg drive through to the finish. Once your blades are locked on (in the water!) at the catch you want to build the power of your stroke right from the top. You really feel this at the low rates we...
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Week 10 - April 4-10
(Preview)
Tue 10-12K, technical focus on connection before drive. 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' @ R24. 4' rest. (C4) Sat WU. Meet at wall for 9am start. 6x500M @ R28. (C2)
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Week 9 - March 28-April 3
(Preview)
Workouts are designed for on water until the fall. Details of the practice focus are given on the dock prior to the rowing times so try to be at the club at 5:50pm weeknights and 7:50am Saturday mornings for the briefing. Announcements:1) We will not be holding a technique camp at VRC this spring/summ...
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Week 8 - March 21-27
(Preview)
This week’s workouts as Dimas and I will be away for the Tuesday/Thursday practice but will be coach at our morning on water practice on Saturday, March 25. Weekday rowing for SatM will begin the following week from 6-7:30 (ish). Tue WU 20’ (C5); R 4'; 2x16' (C2) (T: 1+2+3+4+3+2+1) (R32, R30, R26, R24...
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Week 7 - March 14-20
(Preview)
Tue: WU 20'; R 4' (C5); 2x16' (C4) (T: 1+1+2+2+2+1(32)+2+2+1+1+1) (R32-30-26-24-26-32-26-24-26-30-32); 3' CD SS (C6) Thu: WU 20’ (C5); R 4’; 3x8’ (C3) @ 15”ON/15”Off; R 4’; 5' CD SS (C6) Sat: WU 30' (C5); 30'@R24; 6x500 @ R32 (C2) -- Edited by Administrator on Saturday 18th of March 2023 02:46:18 PM
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Week 6 - March 7-13
(Preview)
Tue: WU 20' (C5); 2x16' (C4) R 4’ (T: 1+1+2+1+2+2+2+1+2+1+1) (R32-30-28-26-24-22-24-26-28-30-32); 3' CD SS (C6)Thu: WU 20' (C5); 3x8' (C3) @R32; R 5'; 5' CD SS (C6)Sat: WU 30' (C5); 30'@R24; 6x500 @ R30 (C2)
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Week 5 - February 28-March 6
(Preview)
Tue WU 5’ (C5); 2x24’ (C4) (R22/24/26/28, repeat) (3'/2'/2'/1' x 3); 4’ R; no time for cool down Thu WU 20’ (C5); 3x8’ (C3) @R24; R 5’; 5' CD SS (C6) Sat WU 30' (C5); 30'@R24; 6x500 @ R28 (C2) -- Edited by Administrator on Tuesday 28th of February 2023 07:06:17 AM -- Edited by Administrator on Thursday 2nd o...
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Week 4 - February 21-27
(Preview)
Tue: WU 20’ (C5); R 4'; 2x16' (C4) (T: 1+2+3+4+3+2+1) (R30, R28, R24, R22, R24, R28, R30); 3' CD SS (C6) Thu: WU 20’ (C5); R 4’; 3x7’ (C1) @ 15”ON/15”OFF; R 4’; 3' CD SS (C6) Sat: WU 30' (C5); 30'@R24; 6x500 @ R32 (C2)
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