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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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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
(Preview)
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
(Preview)
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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