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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)
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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)
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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)
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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)
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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)
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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)
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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)
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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)]
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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...
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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)
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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...
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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)
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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
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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
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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...
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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...
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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...
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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.
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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...
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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...
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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...
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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
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Week 23 - July 5-11
(Preview)
Tue: SS + tech work for 30’. Focus on proper blade placement at the catch (reaching out to place blade in water before you reach max. catch angle, in direction with the boat’s movement.) 45’ - 500m R24 (seawall to the 500m mark), then recovery 500m row back (continuous movement) Thu: SS + tech work for 30...
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Week 22 - June 28-July 4
(Preview)
Tue: SS + tech work for 40’ continuous movement (500m @ R26, 500m tech row and so on). 4 x 1000m (500m R26 + 250m R28 + 250m R30). The purpose of the workout is to sustain the effective length of the stroke at each rate shift. One of the factors to do so is concentrate on how fast your legs drive the load. The mor...
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Week 21 - June 21-27
(Preview)
Tue: WU30’. 2 x 1k (w running start) R28-meet at the wall at 6:40, 2 x 500m w start + transition to open rate-sxs, 2 x 250m start open sxs Thu: WU30’. 2 x 1k R24 max pressure, 2 x 250m R32 running start Sat: WU40’. 2 x 1K R26-sxs, 1K R28-sxs. 4 x 250 open rate w start
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Week 20 - June 14-21
(Preview)
Revised workout (Thursday workout is ON due to NWM being cancelled!) Tue: Warm up (steady state technical work, power pieces, high rates). 4 x 500m (Full start sequence + settling into the planned racing pace). Thu: WU 40'. 1K @ 15 strokes ON/15 OFF; 1K steady state/technical X 10. Aim is to get 10k in s...
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Week 19 - June 7-13
(Preview)
Preparation for NWM: Tue: WU 40'. Starts=5 x 1 stroke max; 5 x 3 strokes max pressure / 3 x 8 strokes; 6 x 30 strokes - Speed shifts (running start at R32 to get the speed up + 30 strokes. 2 pieces with 1 rate shift (start at R32 for 20 strokes, last 10 strokes rate up); 2 pieces with 2 rate shifts ( start with R32...
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Week 18 - May 31-June 6
(Preview)
Tue: cover at least 12km @ R24. Last 1000m of the practice R28 max pressure Thu: 20'TT = 15’ R24+ 3’ R26 + 2’ R30, max distance. Your aim is to beat the distance from the previous week Sat: WU30’. 1k R26, 1k R28. 3 x 500m R32. Focus on length of the stroke. (If the water is good, we will be doing 4x1K with increa...
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Week 17 - May 24-30
(Preview)
Tue: cover at least 12km. Last 1000m of the practice 750m R24 maximum pressure. Thu: WU 30’. 20'TT = 10' R24+ 5' R26 + 2.5’ R28 + 2.5’ R30, max distance. The objective is to increase the speed of the leg drive with the rate change and maintain it throughout the whole time trial. Sat: WU30’. 1k R26 & 1K R2...
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Week 16 - May 17-23
(Preview)
Tue: cover at least 12km @ R24. Last 1000m of the practice R26, max pressure.Thu: WU 30’. 20'TT = 10' R24+ 5' R26 + 3’ R28 + 2’ R30, max distance. The objective is to increase the speed of the leg drive with the rate change and maintain it throughout the whole time trial.Sat: WU30’. 1k R26 & 1K R28. 2 x 75...
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