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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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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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