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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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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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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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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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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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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)
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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)
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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.
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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)
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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)
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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)
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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...
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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)
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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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353
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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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348
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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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358
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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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