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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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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)
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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...
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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)
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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!
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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...
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Week 36 - October 3-9
(Preview)
Be reminded that because ergs are limited and sessions tend to be full, if you are in another program, you may be bumped for program rowers. That said - you are welcome to attend if an erg is available - the more the merrier! Tue 3x18' (2' @ R20/22/24 x 3) (fan on 1, lighter pressure); 2' rest (C5) Thu WU 20’(...
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Week 35 - September 26-October 2
(Preview)
Tue, Sep 26: Catch is the FOCUS this week. 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, Sep 28: WU & start workout at 6:15pm. 2 x 2k @ R26. 4' rest. (C3) Last 250 before each turn bring it up 2 st...
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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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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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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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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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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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