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Week 3 - February 14-20 (Preview) Tue: WU 20' (C5); R 4'; 2x16' (C4) (T: 1+2+2+1+2+2+1+2+2+1) (R30-28-24-20-24-30-24-20-24-30); 3' CD SS (C6)Thu: WU 20’ (C5); R 4'; 3x8’ (C3) @R30. R 5’; 5' CD SS (C6)Sat: WU 30' (C5); 30'@R24; 6x500 @ R30 (C2)	Administrator	98	Feb 13, 2023 by Administrator
Week 2 - February 7-13 (Preview) Tue: WU 20' (C5); R 4'; 2x16' (C4) (T: 1+1+2+1+2+2+2+1+2+1+1) (R30-28-26-24-22-20-22-24-26-28-30); 3' CD SS (C6)Thu: WU 20' (C5); 3x8’ (C3) @R28. R 5’; 5' CD SS (C6)Sat: WU 30' (C5); 30'@R24; 6x500 @ R30 (C2)	Administrator	103	Feb 6, 2023 by Administrator
Week 1 - January 31-February 6 (Preview) Tue: WU 5’ (C5); 2x24’ (C4) (R20/22/24/26, repeat) R 3’; 2' CD SS (C6) Thu: WU 20’ (C5); 3 x 8’ (C3) @R24. R 5’; 4' CD SS (C6) Sat: WU 30' (C5); 30'@R22; 6x500 @ R28 (C2) (OR Beat the Beast) Reminder: the Individual Erg Review sessions occur at 5:45pm on Thursday February 2 with Kylie W., Brenda I, Alice C.	Administrator	115	Jan 31, 2023 by Administrator
Week 52 - January 24-30 (Preview) Tue: WU 20’ (C5); 2x16', R 4'; (C4) (T: 1+2+3+4+3+2+1) (R30, R28, R24, R20, R24, R28, R30); 3' CD SS (C6) Thu: WU 20’ (C5); R 4’; 3x6’ (C1) @ 15”ON/15”OFF; R 4’; 8' CD SS (C6) Sat: WU 30' (C5); 30'@R22; 6x500 @ R32 (C2)	Administrator	101	Jan 24, 2023 by Administrator
Week 51 - Jan 17-23 (Preview) Tue: WU 20' (C5); 2x16 (C4)'; R4' (R30-28-24-20-24-28-24-20-24-28-30) (T:1+1+1+2+1+1(28)+2+3+2+1+1); 3' CD SS (C6) Thu: WU 20' (C5); 3x8' (C3) @R28; R 5'; 5' CD SS (C6) Sat: WU 30' (C5); 30'@R22; 6x500 @ R30 (C2)	Administrator	115	Jan 17, 2023 by Administrator
Week 50 - January 10-16 (Preview) Tue: WU 20' (C5); 2x16' (C4); R 4' (R30-28-26-24-22-20-22-24-26-28-30) (T:1+1+1+2+2+2+2+2+1+1+1); 3'CD SS (C6) Thu: WU 20' (C5); 3x8' @R26 (C3) R 5'; 5’ SS CD (C6) Sat: WU 30' (C5); 30'@R22; 6x500 @ R28 (C2)	Administrator	136	Jan 10, 2023 by Administrator
Week 49 - Jan 3-9, 2023 (Preview) Happy New Year to us all! We coaches hope you had a great holiday season getting lots of rest, enjoying family and friends with good food and some fun winter activities for good measure. We are moving into block 2 of our annual training plan and will start off our first week easing back onto the erg. As Coa...	Administrator	136	Jan 2, 2023 by Administrator
Week 46 - Dec 13-19 (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: WU 20’(C5). 3x8’ (C3) R28-30; R 5’; 5’ (C6) SS CD Sat: WU 30'(C5). 2 x 20' R24. 3x500M R32 with 2' rest. 5' CD (C6)	Administrator	160	Dec 13, 2022 by Administrator
Week 45 - Dec 6-12 (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’ (C6) SS CDSat: WU 30'(C5). 30' R22. R 5'. 6x500M (C2) R30 with 2' rest. 5' CD(C6)	Administrator	152	Dec 6, 2022 by Administrator
Week 44 - November 29-December 5 (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 CDSat: WU 30'(C5). 30' R22. R 5'. 6x500M (C2) R30 with 2' rest. 5' CD(C6)	Administrator	147	Nov 28, 2022 by Administrator
Week 43 - November 22-28 (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). 30' R22. R 5'. 6x500M (C2) R28 with 2' rest. 5' CD(C6)	Administrator	141	Nov 21, 2022 by Administrator
Week 42 - November 15-21 (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). 30' R22. R 5'. 6x500M (C2) R28 with 2' rest. 5' CD(C6)	Administrator	143	Nov 15, 2022 by Administrator
Week 41 - Nov 8-14 (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(C6) Sat: WU 30'(C5). 30'(C5) R22. R 5'. 6x500M (C2) R28 with 2' rest. 5' CD(C6)	Administrator	144	Nov 7, 2022 by Administrator
Week 40 - Nov 1-7 (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). 2x8’ (C3) R28; R 5’; 10’ SS CD (C6)Sat: WU 30'(C5). 40'(C5) R20. CD 5'(C6). (Regatta prep - HoTL)	Administrator	143	Oct 31, 2022 by Administrator
Week 39 - Oct 25-31 (Preview) Tue: WU 20'(C5). 2x14'(C4) R 4' (T: 1+2+2+4+2+2+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6) Thu: WU 20’(C5). 2x8’ (C3) R28; R 5’; 10’ SS CD (C6) Sat: WU 30'(C5). 40'(C5) R20. 5' CD(C6). (Regatta prep - HuTC)	Administrator	153	Oct 25, 2022 by Administrator
Week 38 - October 18-24 (Preview) Tue: WU 20'(C5). 2x14'(C4) R 4' (T: 1+2+2+4+2+2+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6) Thu: WU 20’(C5). 2x8’ (C3) R26; R 5’; 10’ SS CD(C6) (regatta week) Sat: WU 30'(C5) R22.(C5) 30' R22. R 5'. 6x500M(C2) R30 with 2' rest. 5' CD(C6).[>For SatM not going to HOG/TOG (Oct 22/23)]	Administrator	156	Oct 18, 2022 by Administrator
Week 37 - October 11-17 (Preview) Tue: WU 20'(C6). 2x12' (C5 - high range) R 4' (T: 1+1+2+4+2+1+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6)- (fan on 1, lighter pressure)Thu: WU 20’(C5). 2x8’ (C3) R26; R 5’; 10’ CD(C6) <-- Notice category change + add drag based on preference.NOTE: Dimas and I are away this weekend and one of the W...	Administrator	174	Oct 10, 2022 by Administrator
Week 36 - October 4-10 (Preview) Tue: WU 20'(C6). 2x12' (C5 - high range) ( R 4' (T: 1+1+2+4+2+1+1) (R30, R28, R24, R20, R24, R28, R30) 5' CD(C6) (fan on 1, lighter pressure)Thu: WU 20’(C6). 2x8’ (C5 - high range) R26, R 5’ (fan on 1, lighter pressure) 5' CD(C6)Sat: WU 30'(C5). 30' R22. R 5'. 6x500M R28with 2' rest. 5' CD(C6)	Administrator	170	Oct 3, 2022 by Administrator
Week 35 - September 27-October 3 (Preview) Last weeknight on the water so be on dock by 5:45 if possible for briefing. Tue: WU 30’. 4K open rate. Thu: WU 30’. 2 x 1K@R24 REMINDER that there is a SatM meeting after practice on Thursday in the erg bay. Please plan to attend as we will be going over the year's training plan and expectations. NOTE: Sat: B...	Administrator	169	Sep 27, 2022 by Administrator
Week 34 - September 20-26 (Preview) Tue: R18 maximum, continuous pressure for 60' or (6-7pm); 5’R, 1K@R24 max pressure.Thu: WU with technical focus from 6 - 6:30pm. 20’TT@R22; 10' recovery @R18; 20'@R24.Sat: WU 40’. 3 x 2K (or if windy 4 x 1500m) R28 (head race pace)/ 2 x 500m (last 500m of the head race)	Administrator	163	Sep 20, 2022 by Administrator
Week 33 - September 13-19 (Preview) Tue: WU 2K. 1x3K @R24; 1K spinning (high rate, low pressure-hands away/quick catches); 500m (250@R28/250@R30)Thu: WU 2K. 1K@R24 / 10’R / 2K@race pace (Head Race pace)Sat: HoTR (Nicomekl) regatta	Administrator	168	Sep 12, 2022 by Administrator
Week 32 - September 6-12 (Preview) Tue: Max. distance @R20. Maximum pressure (intention is for continuous movement throughout practice) Thu: WU 20’. 20’ TT @ R24 Sat: WU 40’. 1 2k @ R28; 1 2k @ R30-32; 2 x 500m open	Administrator	175	Sep 6, 2022 by Administrator
Week 31 - August 30-September 5 (Preview) Tue: Tech skill work. SS, firm pressure @ R20. Focus on clean blade extraction to sustain the flow of the handle around the finish. Thu: R20 firm pressure. Every 500m do 15 higher rate strokes (10 strokes R24 + 5 strokes R26). The goal of this practice is to achieve max pressure you can generate at the giv...	Administrator	179	Aug 30, 2022 by Administrator
Week 30 - August 23-29 (Preview) Small boats recommended for weekday practice: Tue: Tech/skill work. SS, firm pressure. Focus on continuous handle movement. The transition of the movement at the catch and finish should not stop the handle movement. Feel the handle flow with the speed of the boat. Thu: WU 20' then R20 firm pressure...	Administrator	180	Aug 22, 2022 by Administrator
Week 29-Aug 16-22 (Preview) Small boats recommended.Tue: Tech skill development. SS R18, firm pressure. Target for 10km in small boats and 12km in crew boats. Focus on the catch.Thu: R20 firm pressure. Every 500m Power 10 @ R26. Target for 12km in small boats and 14km in crew boats. Focus on gradual pressure build up to Power 10...	Administrator	164	Aug 15, 2022 by Administrator
Week 28 - August 9-15 (Preview) Small boats recommended for Tue/Thu practice.Tue: WU 2K. Balance drills/coordination drills. SS in small boats @R18 with bungie cords at the stern. Every 500m do power 8 at the same rate but apply more pressure. Last 15’ remove cords. Thu: WU 40’. 20’TT R24Sat: WU 40’. 2 x 2k open. 2 x 500m open.	Administrator	176	Aug 8, 2022 by Administrator
Week 27 - August 2-8 (Preview) Small boats recommended for Tue/Thu practices.Tue: WU 30'. Static drills at seawall in small groups. SS R18 with bungie cord. Power 8 R22 for every 500m. Thu: WU 30. TT20’ R26. Meet at the wall at 6:40. Your goal is to cover close to 4km as possible. Sat: WU 40’. 2 x 750m (750m R26/500m R26, 250m open). 3...	Administrator	183	Aug 2, 2022 by Administrator
Week 26- July 26-August 1 (Preview) Sprint season is over and we are in transitional mode. Recommend small boats for next few weeks to work on technique.Tue: WU 30’. Static drills a the sea wall. SS @R18 with bungie cords at the stern. Every 500m do power 8 at the same rate but apply more pressure. Last 15’ remove cords. Thu: WU 30’. (power...	Administrator	186	Jul 25, 2022 by Administrator
Week 25 - July 19-25 (Preview) Tue: Day off or PCOC rowing (recovery day after regatta)Thu: R20 firm pressure. Every 500m, power 10 (5 strokes R24 + 5 strokes R26). Target is 12km in small boats and 14km in crew boats. Focus on gradual pressure build up to power 10.Sat: WU for 30’. 4 x 1000m open rate. Focus on consistency of the rhythm...	Administrator	175	Jul 18, 2022 by Administrator
Week 24 - July 12-18 (Preview) Tue: WU 30’. 2x750-1000 R26, 5x 12stroke start, cooldown.Thu: Boat loading (if possible - active rest recommendation for performance: you are encouraged to do a 20’ erg or run after boat loading)Sat: Cascadia	Administrator	182	Jul 12, 2022 by Administrator

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