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Week 15 - May 10-16
(Preview)
Tue: WU30' SS + technical work (blade clearance at the finish, efficiency at the entry) + power pieces, high rates, starts. SxS x 3 (1K=1xR24, 1xR26, 1xR28); 1x500m R30Thu: Aim to cover 12k @ R24Sat: WU 30’. Standing starts: 6 x 3 strokes / 4 x 8 strokes / 2 x 12 strokes then 6 x 40” (from the start to the ora...
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Week 14 - May 3-9
(Preview)
In addition to this Sunday being Mother's Day, it is also the prestigious Windemere Cup and our Women's 8+ will be racing it (in Seattle). They have been training very had for this race so let's all wish them a good start and smooth water! Tue: WU 30' - incl. square blades for 1000m - 100m on square/100m o...
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Week 13 - April 26-May 2
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Tue: WU 25’. 1 x 3000m R26. 1 x 250m SxS open (Note: Coach Jordan Henderson will coach this session for SatM) Thu: WU 20'. 20' TT @ 24 Sat: WU 30’. 6 x 750m R28, last 250m R30. Focus on long strokes. 1 x 250m SxS open
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Week 12 - April 19-25
(Preview)
Tue: rate ladders = 30 str/R22; 20 str/R24; 10 str/R26; 20 str/R24; 30 str/R22-repeat. Work on keeping the pressure on as you decrease your rate and length of stroke as you increase/decrease throughout the practice. Thu: WU 30’. 1 x 20’ R24 Sat: WU 30’ then 4 x 1k @ R26, max pressure. 1 x 250, open, sxs (Do...
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Week 11 - April 12-18
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Tue: WU 25’. 1 x 3000m R26. 1 x 250m SxS open Thu: WU 30’. 1 x 20’ R24 Sat: WU 30’. 6 x 750m R26, last 250m R28. Focus on long strokes. 1 x 250m SxS open
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Week 10 - April 4-10
(Preview)
We are already on Week 10 of our training year! Starting this week, we will go back to getting on the water at 6pm on weeknights as the sunset hours are Tue: 7:50pm Thu: 7:53pm Tue: WU 2K. Rate ladders = 30 str/R20; 20 str/R22; 10 str/R24; 20 str/R22; 30 str/R20-repeat Thu: WU 2K. 1 x 20’ R24. Cool down. Sat:...
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Week 9 - March 29-April 3
(Preview)
Tue: SS/technical. WU 2k. Drills: 1000m=100m on square/100m off (row with high blade clearance at the finish during extraction phase. Over-exaggerate blade height at the finish. Keep the pressure at the front of the blade throughout the stroke.) 1000m=power pieces (R18/20/22/24/26. Do 20 stro...
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Week 8 - March 22-28
(Preview)
Weeknights: Launch at 5:45pm. Sunset this week is Tue 7:28 & Thu 7:31 Tue: SS - aim for 10k. WU 2k. Technical focus: maintain upper body angle during initial phase of the leg drive. 250m no layback followed (quarter slide drive) by 750m of normal rowing. (During 250m row your goal is to maintain cat...
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Week 7 - March 15-21
(Preview)
Weeknight rowing: Our Juniors have offered to get off the water a little early for the next few weeks to allow Masters to start at 5:45pm. If you have a boat signed out that the Jrs have on the water, please don’t ask them to leave it on the water unless your full crew is there and ready to take over as dock spa...
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Week 6 - March 8-14
(Preview)
Tue: WU 20’. R2'. 2 x 8’@R30 20’T+3”. R4’Thu: WU 12’. R 3. 30’ @R26, maximum distanceSat: WU 30’. Meet at wall at 8:50, then 4 x 1k @ R24, max pressure.
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Week 5 - March 1-7
(Preview)
Tue: WU 20’. R2'. 8’@R30 20’T+3”. R3’. 2 x 3’@2K+2” @R30. R 3’. Thu: WU 12’. R 3. 30’ @R24, maximum distance Sat: WU 30'. Meet at wall at 8:50, then 8km - 20 strokes ON (at max pressure), 20 strokes OFF @ R24.
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Week 4 - February 22-28
(Preview)
As the Jrs are on the water now, try to arrive a little earlier for Tuesday workout so we aren't running overtime at 7pm (ie: 5:30 - arrive at 5:15 and 6:15 arrive for 6:05) Tue: WU 20’. R2'. 8’@R30 20’T+3”. R3’. 2 x 3’@2K+2” @R30. R 3’. Thu: WU 12’. R 3. 30’ @R22, maximum distance Sat: WU 30' - 3 x 1500m, turnin...
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Week 3 - February 15-21
(Preview)
Tue: WU 12’. R 3. 30’ @R22, maximum distanceThu: WU 20’. R3. 7’@R30 20’T+3". R4’. 2 x 3’@2K+2" @R30. R 3’.Sat: WU 4K. 5 x 1000m R24x2; R26x2; R28
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Week 2 - February 8-14
(Preview)
Tue: SS 2 x 20’ @ R18, intensity 2k+ 22-23”. R4’ Thu: WU 20’. R4’ 19’ (4’@R18 / 3’@R20 / 2’@R22 / 1’@R24 / 2’@R22 / 3’@R20 / 4’@R18 ) Start 4’@R18 at 20’Test + 8”. Each rate change drop 2-3”. At R24 you should be around 1-3” below your 20’T). This workout is a combination of aerobic endurance and aerobic power...
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Week 1 - Feb 1-7
(Preview)
Beat the Beast is Feb 5 - Good luck to all participants in this 2K race. Send me a DM to let me know your experience! Tue:WU 20’. R 5’. 5’ R30 20’T. R 5’. 3’ 2K+1”Thu: WU 20’. R 3’. 3 x 6’ [15” ON/15” OFF]. R 2’Sat: Beat the Beast OR on water: 4 x 1K @ R22; 2 x 500 @ R 2 -- Edited by Administrator on Tuesday 1st of Febru...
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Week 52 - January 25-31
(Preview)
We completed a full cycle as we are now at Week 52! Rowers who have yet to do their Radar tests (and are able to) (20' @ R24; 2K open rate; 1' max split - all at zero damper setting), please do so this week. For all others, see below: Tue: WU 12’. 3 x 7’ [Set1=3’ R18/2’ R20/2’ R22. R 4’; Set2=4’ R20/2’ R22/1’ R24...
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Week 51 - Jan 18-24
(Preview)
Radar week! Please send your results to Coach Carolyn Tue: WU 20’. R 3’. 20’@ R24 (at zero drag factor unless training for Beat the Beast, etc.)Thu: WU 25’. R 5’. 2K open rate (drag optional)Sat: 1’ max pressure (Do this test before row with WU 20’ (light sweat) or post-row w WU 10’.WU 4K. 5 x 1K R28, SxS
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Week 50 - January 11 - 17
(Preview)
As we near the end of this year’s cycle (week 50), I think we should consider ourselves fortunate to have been able to continue growing in our sport. I see improvements in technique and in fitness on the water and land training and I enjoy our all round good spirits on the dock. 2020 has ‘been one for the bo...
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Week 49 - Jan 4-10
(Preview)
Tue: 2 x 20’, R18, R 3’ [Set1=20’ R18 @ 2k+22”); Set2=2 x 8’ @ 30” ON R32 @ 2k-4”/30” OFF. R 4’ between pieces.Thu: WU 20’. 18’ R18 @ 2k+22”, R 3’. 3 x 5’ (3 Sets=15” ON Open rate, full pressure/15” OFF) R 5’ between sets.Sat: WU 4K. 4 x 1000m R24, SxS. Technical row.
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Week 47/48/49 - Dec 21-Jan 11/22
(Preview)
Winter break - take time to be with family and friends. Get outside and enjoy the benefits of living on the west coast by taking in a hike, bike, x-country ski, snowshoe, etc.You may still submit your 2K (capped at rate 28, zero on the fan) to me over the next couple of weeks but sooner is better. My plan is t...
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Week 46 - December 14-20
(Preview)
This is the last week of training in 2021. I will be away from coaching you for three weeks, from December 18 and back coaching our erg sessions on Tuesday, January 11, 2022. Tue: WU 20’@R18 (intensity: 20’T +15"). R2’. 15’ (15’ = 1’@R28 @20’T -8"; 4’@R18 @20’T +15" x 3). R2. 2’ @ 2k projected split + 2" (th...
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Week 45 - December 7-14
(Preview)
Tue: WU 20’. 1 x 19’ (19’ = 4’R18; 3’R20; 2’R22; 1’R24; 2’R22; 3’R20; 4’R18) Start 4’R18 at T20’ test + 8”, then for each rate change drop 1-2”. As you get to R24 you should be 1-3” below your T20’). This workout is a combination of aerobic endurance and aerobic power. One of the key points of doing this wor...
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Week 44 - November 30-December 7
(Preview)
In a normal year, we have a meeting in the fall/winter to recap the year and discuss what the coming year is to bring. As we now live in a world with a little less certainty, I still think it is useful to meet and give you what is planned for the upcoming year for your training, my thoughts as your coach and wha...
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Week 43-November 23-29
(Preview)
Tue: erg - WU for 15’. 1 x 25’ @ R22. Keep your pace at 20’ + 8".Thu: erg - WU 12’ (9’ SS @R18, light pace, remaining 3’ - power pieces at rate 24, 28, 32 for 20" each with 40’ of light pace between); 1 x 15’ R28 (aim for 20’ test split) / rest 5’; 1 x 3’ R30 / rest 3’; 1 x 1’ R32Sat: WU 4000m (1000m SS, 1000m focus on blade...
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Week 42 - November 16-21
(Preview)
Tue: erg: WU 12’. 3 x 7’ / rest 3’ (#1- 3’R18 @20’T+6-8”; 2’R20 @20’T+4-7”; 2’R22 @ 20’T+3-6”) (#2 - 4’R20/2’R22/1’R24) NOTE: For 4'R20 you should start with the same split that you held from the previous set at R20 and then build your speed from there. (#3 - 3’R22/2'R24/1'R26/1'R28 (Start 3'R22 with t...
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Week 41 - November 9-15
(Preview)
First of all - wishing you good weather and a clear course in tomorrow’s prestigious Head of the Lake race in Seattle Stephanie!! Wish we could all be down there with you (to both cheer AND race with you.) Cheer like you have the whole crew with you Kerri! Tue: erg - WU 18' 2 x 10' @ R30-32 (light spinning w...
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Week 40 - November 2-8
(Preview)
Our first erg test will be on Thursday, November 11. It will be the standard 20min R24 max distance. The result of your test score will be your personal baseline split to base most of the upcoming workouts on. Remember, it is key to your healthy, strong body to do a little dynamic warm-up for 10-15 minu...
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Week 39 - October 26-November 1
(Preview)
Until further notice from our Exec, we aren't having erg sessions, however, to keep you fit and connected, I post a zoom link Tue/Thu for a one hour workout session which targets areas of the body that are important to us for safe rowing. Each session is a separate link and is posted in this channel 15 min...
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Week 38 - Oct 19-25
(Preview)
Our first erg test will be on Tuesday, October 26. It will be the standard 20min R24 max distance. The result of your test score will be a split time you will base most of the upcoming workouts on. This is your number and capturing it at the beginning of the erg season is the best way to monitor your progress...
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Week 36 - October 5-11
(Preview)
Tuesday and Thursday’s workout links below. For Thursday, some equipment needed - short bands for ankles, exercise ball, sliders (alternatives can be couch and a fat cushion for ball and towels/pie plates for sliders) Thursday: https://docs.google.com/document/d/1BnWb4EceiGoW6YKPSGx1...
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