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Forum: Masters Workout Schedule - Current

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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)	Administrator	148	Apr 4, 2023 by Administrator
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...	Administrator	154	Mar 27, 2023 by Administrator
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...	Administrator	155	Mar 18, 2023 by Administrator
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	Administrator	216	Mar 14, 2023 by Administrator
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)	Administrator	146	Mar 6, 2023 by Administrator
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...	Administrator	157	Feb 27, 2023 by Administrator
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)	Administrator	146	Feb 21, 2023 by Administrator
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	151	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	162	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	170	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	155	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	175	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	206	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	207	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	228	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	224	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	216	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	214	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	213	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	216	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	218	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	223	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	226	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	247	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	245	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	239	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	230	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	235	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	245	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	251	Aug 30, 2022 by Administrator

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