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Week 35 - September 28-October 4
(Preview)
Tue: WU 20’, 2 x 1000m R24, SxSThu: WU 20’, 2 x 1000m R28, SxSSat: WU 30’. 6 x 1000m (or if windy 8 x 750m) R28 SxS/ 1 x 500m (last 500m of the head race)
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Week 34 - September 20-27
(Preview)
Tue: 1 x 3000m R24; 1 x 1000m spinning (high rate, low pressure) / 500m (250m R28 + 250m R30)Thu: 1 x 1000m R24 / rest 10 min/ 1 x 2000m race pace (head race pace)Sat: HEAD RACE (Head of the River, Nicomekl RC)
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Week 33 - September 14-20
(Preview)
Tue: Max. distance, R20 max pressure (intention is for continuous movement throughout practice)Thu: WU 20'. 3 x 1000m R30 single file (dependent on weather/boat traffic).Sat: WU 30’. 3 x 2000m (or if windy 4 x 1500m) R28 (head race pace)/ 1 x 500m (last 500m of the head race)
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Week 33 - September 8-14
(Preview)
Tue: R18 maximum, continuous pressure for 60' or (6-7pm); after that 5’ for recovery, then 1 x 1000m R24 max pressure.Thu: WU with tech focus from 6 - 6:30pm. Time Trial 1 x 20' @ R22, rest for 10' at SS recovery pace, followed by 1 x 20' @ R24.Sat: WU 30’. 3 x 2000m (or if windy 4 x 1500m) R28 (head race pace)/ 2...
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Week 31 - August 31-September 6
(Preview)
Tue: Tech skill work. SS, firm pressure R20. Focus on blade placement towards the bow. Thu: R20 firm pressure. Every 500m 15 strokes R28. The goal is to achieve maximum pressure you can generate at a given rate. Aim for 12k+ in small boats and 14k+ for crew ones. Sat: Warm up for 30'. 3 x 2km R28/30/32; 2...
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Week 30 - August 24-30
(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 29 - August 17-23
(Preview)
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. Try to achieve 10km in small boats and 12km in crew boats. Thu: WU 20' then R20 firm...
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Week 28 - August 10-16
(Preview)
Our time trial last Saturday marks the end of our sprint season. It is on to head racing and getting some miles in on the water before erging season. (and there will be an erging season - well - fingers crossed.) We are going to focus on our stroke rhythm, length, and power over the next few weeks. I sugges...
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Week 27 - August 3-9
(Preview)
Tue: WU 30’ including power pieces R20/24/28/32 - 15 strokes each. 1 x 1000m R30 SxS; 1 x 500m R32 SxS; 2 x 250m speed shifts SxSThu: WU 30' - SS + tech + power pieces R24/26/28/30 - 15 strokes each. 6 x 25 strokes (standing starts, SxS, + transitions)Sat: PCOC for Saturday Masters 7:45 -10:00 am OR if signe...
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Week 26 - July 27-August 2
(Preview)
Tue: WU 30’. 4 x 250m sxs, starts. 1000 @ R26 for 750, with 3 rate shifts for last 250.Thu: WU 30’. 4 x 1000m @ R24, full pressure. Focus on length and rhythm. Sat: WU 30’. 2 x 1000m @ R30, light recovery row for 20’, 2 x 1000m open rate (last 10 strokes speed shift).
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Week 25 - July 20-26
(Preview)
Tue: WU 30’. Rate ladders 30’ (30@R22, 20@R24, 10@R26, 20@R24, 30@R22). Increase speed by increasing pressure on foot plate not by speeding the slide. When lowering rate, do not let the boat speed sag - keep good pressure on foot stretcher. 1x1000 at 7:10PM-R26 Thu: WU 30’. Rate ladders 30’ (30@R22...
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Week 24 - July 13-19
(Preview)
I'll be away Tuesday/Thursday practice and Coach Wes Mah has graciously agreed to coach the practice for you those evenings (see below for scheduled workouts.) To the Masters who are planning to row at the Time Trial/Sprint in August, please note that Saturday will be the first thousand metre piece...
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Week 23 - July 6-12
(Preview)
Tue: SS + tech work for 30’. 30’ 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. T...
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Week 22 - June 29-July 5
(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.) 3 x 1000m R24 + last 250m w 3 rate changes R26, R28, R30. Thu: SS + tech work for 30’ (as above). 45’ of 500m @ R24 fu...
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Week 21 - June 22-28
(Preview)
Tue: 12 k with small bungies Thu: WU 30’. 1500m R26, 750m open, 500m open, 250m open Sat: WU 30’. 2 x 1500m (1250m R24 250m R30 w last 5 strokes R32; 1250m R26, 250m R32 w last 5 strokes R34)
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June 15-21 - Week 20
(Preview)
Tue: WU30’. 2 x 1k (w running start) R28, 2 x 500m w start + transition R30, 2 x 250m start openThu: WU30’. 2 x 1000m R24 max pressure, 2 x 250m R32 running startSat: WU30’. 1500 R26, 1K R28. 4 x 250 open rate w start
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Week 8 - June 8-14
(Preview)
Tue: cover at least 12km. Last 1000m of the practice do 750m @ R26 max pressureThu: 20'TT = 10’ @ R24 + 5 @ R26 + 3’ @ R28 + 2’@ R30, max distance. Your aim is to beat the distance from the previous weekSat: WU30’. 1500 R24, 1K R26. 4 x 250 open rate w start
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Week 18 - June 1-7
(Preview)
Tue: cover at least 12km. Last 1000m of the practice 750m R24 max pressureThu: 20'TT = 15’ @ R24 + 3’ @ R26 + 2’@ R30, max distance. Your aim is to beat the distance from the previous weekSat: WU30’. 1500 R24, 1K R26. 4 x 250 open rate SxS Recorded times link:https://docs.google.com/spreadsheets/d/1K...
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Week 17 - May 25-31
(Preview)
Tuesday: cover at least 12km. Last 1000m of the practice 750m R24 max pressure.Thursday: 20'TT = 10' R24+ 7' R26 + 3’ R30, max distance. Your aim is to beat the distance from the previous week.Saturday: WU30’. 1k R26, 1k R28. 3 x 500m R32. Focus on length of the stroke.
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Week 16 - May 18-24
(Preview)
Tue: cover at least 12km. Last 1000m of the practice 750m R24 max 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 R28. 2...
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Week 15 - May 11-17
(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 12kSat: 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 orange pyl...
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Week 14 - May 4-10
(Preview)
Tue: WU30’. 4 x 1K. Each K=R24, R26, R28, R30 (SxS) Thu: WU30’. 2 x 750m R28/ 1 x 500m R30/ 1 x 250 open Sat: WU30’. 1500 R24, 1K R26. 4 x 250 open rate w start
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Week 13 - April 27-May 3
(Preview)
Tue: WU 30' - incl. square blades for 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.1 x 3000m R26. 1 x 250m SxS open. Thu: WU 30' incl....
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Week 12 - April 20-26
(Preview)
Tue: WU 25’. 1 x 3000m R26. 1 x 250m SxS open Thu: WU 30’. 1 x 20’ R24 Sat: WU 30’. 3 x 1500m R28, last 250m R30. Focus on long strokes. 1 x 250m SxS open -- Edited by Administrator on Sunday 18th of April 2021 01:24:05 PM -- Edited by Administrator on Thursday 22nd of April 2021 05:15:45 PM
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Week 10 - April 6-12
(Preview)
Tue: WU 25’. 1 x 3000m R26. 1 x 250m SxS openThu: WU 30’. 1 x 20’ R24Sat: WU 30’. 3 x 1500m R26, last 250m R28. Focus on long strokes. 1 x 250m SxS open
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Week 9 - March 30-April 5
(Preview)
Tue: WU 2K. Rate ladders = 30 str/R20; 20 str/R22; 10 str/R24; 20 str/R22; 30 str/R20-repeatThu: WU 2K. 1 x 20’ R24. Cool down.Sat: WU 30’ then 4 x 1k @ R24, max pressure.
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Week 8 - March 23-29
(Preview)
Tuesday: 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 2...
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Week 7 - March 16-22
(Preview)
Tuesday: rate ladders = 30 str/R20; 20 str/R 22; 10 str/R24; 20 str/R22; 30 str/R 20-repeat Thursday: rate ladders = 30 str/R20; 20 str/R 22; 10 str/R24; 20 str/R22; 30 str/R 20-repeat Saturday: WU 30’ then 4 x 1k @ R24, max pressure.
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Week 6 - March 9-15
(Preview)
WU 20', then 8km - 20 strokes ON (at max pressure), 20 strokes OFF @ R24.
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Week 5 - March 2-8
(Preview)
30-40' WU 3 x 1000m R24 max pressure sxs (no race start) cool down
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