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Week 4 - February 23-March 1
(Preview)
Coach will be at the dock at 7:15 so you can get on the water earlier to get a good warm-up. Rowers - plan to leave the dock by 7:30. Don't be tardy as it will eat into your rowing time. WU 20-30' 3 x 1500m, turning at the 750 - 500m R26/ 500m R28 / 500m R30 with last 20 strokes R30+. The pieces will be done with an ‘o...
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Week 3 - February 16-22
(Preview)
WU 20-30’2 x 2000 @ R22; 2 x 500 @ R 24 sxs
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Week 2 - Feb 9-15:
(Preview)
WU 30' with steady state and power pieces R20/22/24, followed by 45' of R22 of firm pressure. After each turn, do 20 strokes at R28 transitioning to R22 for the rest of the distance. Focus on the the run of the boat during recovery, maximizing distance per stroke. -- Edited by Administrator on Tuesday 9...
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Week 24 - December 21-27
(Preview)
This will be the last training week for this year. On water practice:Warm up for 30’ (15’ technical warm up + 15’ of pressure pieces, R20, 22, 24, 26, 28)3 x 1500m TT (1250m R26 + 250m open rate ).Focus on direct blade placement in the water at the catch so that there is no hesitation or pauses. Ergin...
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Week 23 - December 14-20
(Preview)
On water practice: Warm up for 30' (technical row with progression: arms only- arms and trunk- quarter slide, 1/2, 3/4 and then full slide + pressure pieces R18-28, 12 strokes for each rate) 1 x 4000m TT open rate (a rate that could be sustained with a good technique). Focus on blade clearance and consi...
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Week 22 - December 7-14
(Preview)
On water practice:Warm up for 30’ (tech row with progression: arms only- arms and trunk- quarter slide, half, three quarters and then full slide + pressure pieces R18-28 (12 strokes for each rate)2 x (750m R24, 500mR26, 250m R28). 750m and 500m are from running start except 250m, standing start. ...
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Week 21 - November 30-December 6
(Preview)
On water practiceWarm up for 30’ (tech row with drills + pressure pieces R18-28, 12 strokes for each rate)8 x 500m from standing start, 2 boats at a time, side by side. R26 for all the pieces. Last 5-10 strokes open rate. ErgingWarm up for 25’2 x 2000m R22 / rest 5’Challenge yourself for each piece
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Week 20 - November 23-29
(Preview)
On water row: Warm up for 30' (technical row with drills + pressure pieces R18-26, 12 strokes for each rate) 8 x 500m (For each set R20, R22, R24, 26, then again R20, 22, 24,26) Erging: Warm up for 25'. Rest 5' 1 x 10 min / Split: 20min R24 pace + 3 " / Choose your rate to be able to hit the split. rest 5' 1 x 5 mi...
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Week 19 - November 16-22
(Preview)
On water practice:Warm up for 30' During the warmup pay attention to the blade clearance during release and consistency of the blade height above the water during recovery (carry your blade approximately a blade's width off the water - if possible, square blade ever three to five strokes.) Questi...
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Week 18 - November 9-15
(Preview)
Saturday row:Warm up for 30’During the warm up pay attention to the balance of the boat and blade clearance during release. 3 x 1500m 1st set 500m R22/ 500m R24/ 500m R262nd set 500m R26/ 500m R24/ 500m R223rd set R261 x 500m @ R26 ErgingWarm up for 25’. Rest 5’Interval training:1'R18 + 1'R20 + 1'R22 +...
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Week 17 - November 2-8
(Preview)
On water practice: Warm up for 30 minutes.Spend time working on stroke sequencing: ie: arms only, arms and body, 1/4 slide, 1/2 slide, 2/3 of a slide and then full slide. Do 3-4 sets of 12 strokes at a firm pressure, R20, 22, 24, 262 x 2000m (1000m R24, 1000m R26)1 x 500m R26, last 10 strokes open rate Er...
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Week 16 - Oct 26-Nov 1
(Preview)
Weekend row: Warm up for 30min 3 x 1500m R24 (last 500m of each piece switch to R26) After the pieces, if enough time, 250m standing starts side by side (2 boats at a time). Erging: Warm up on the erg for 30min 3 x 11min of pressure pyramids. 11min = 3min R22/ 2min R24/ 1min R26/ 2min R24/ 3min R22 Challenge...
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Week 15 - October 19-25
(Preview)
On water row:Warm up for 30min 2 x 1500m @ R24After the pieces, if enough time,2 x 250m rate capped at 28 with standing starts side by side (2 boats at a time). Erging:Warm up on the erg for 30min3 x 11min of pressure pyramids.11min = 3min R20/ 2min R22/ 1min R24/ 2min R22/ 3min R20Challenge the splits fo...
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Week 14 - October 12-18
(Preview)
On water practice: Continuous row. Every 500m do 12 pressure strokes (alternating, first set at R24, then R26, then R28 and then the same again from the beginning).Last 15 minutes of the session - 4 x 12 strokes from a standing start. Two boats at a time lIned up side by side. Erg: warm up for 25 minutes,...
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Week 13 - October 5-11
(Preview)
Day 1: Practice on the water, 20min warm up, then: Warm up for 30min, then 4 x 1000m 1000m = 250m R28 + 500m R26 + 250m R28 The goal is to try to sustain the speed of the leg drive switching from R28 to R26 and increasing the leg drive power going back up from R26 to R28. Day 2: Practice on the water. Warm u...
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Week 14 - September 28-October 4
(Preview)
Day 1: Practice on the water, 20min warm up, then: 4 x 1000m (1st set at R22, last 250m R24 / 2nd set at R24, last 250m R26). Last 10 strokes, open rate. Everyone can choose what rate they are comfortable to step up to, as long as it is higher than the base rate. The goal is sustainability of the rhythm and spee...
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Week 13 - September 21-27
(Preview)
Day 1: Practice on the water, 20min warm up, then: 20 x 20 strokes @ R24 firm pressure, followed by 20 strokes recovery pace. During 20 strokes, focus on one continuous drive with blades coming out of the water clean. Once completed, keep it firm at R20 till the end of the session focusing on control...
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Week 12 - September 14-20
(Preview)
While the air quality is above 7 (which is in the high risk range), we shouldn't risk our health by any vigorous activity outdoors and should stay indoors with the windows closed for anyone with compromised breathing issues. In the event our air clears, below is our week 12 workouts:Day 1: Practice on...
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Week 11 - September 7-13
(Preview)
Day 1: Practice on the water, firm pressure. Maximum distance in 60min @ R22. Day 2: Practice on the water.Warm up for 30min, then 8 x 500m @ R26 + last 10 strokes any rate 28+ Sustain the speed throughout the pieces. Erg: warm up for 25min, rest 3min2 x 9min Over-Under9min = 3 x 1min R24 followed by 2m...
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Week 10 - August 31-September 6
(Preview)
Day 1: Practice on the water, firm pressure. Maximum distance in 60min @ R20. Day 2: Practice on the water. Warm up for 30min, then 8 x 500m @ R26. Sustain the speed throughout the pieces. Erg: warm up for 25min, rest 3min 2 x 9min Over-Under 9min = 3 x 1min R24 followed by 2min R28.
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Week 9 - August 24-30
(Preview)
Day 1: Practice on the water, firm pressure steady row R20.Every time you turn around 1k mark do 12 strokes of standing start combined with the last 10 strokes of 1000m race piece (power piece at R28). Then transition to R20 for remainder of 1K.Focus on consistency of the blade height above the water an...
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Week # 8 - August 17-23
(Preview)
Day 1: Practice on the water, firm pressure, steady state row @ R20.Every time you turn around 1k mark and at the club, do 12 strokes of standing start. Focus on consistency of the blade height above the water and handle movement around catch and finish. Day 2: Practice on the water. Warm up for 30mi...
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Week 7 - August 10-16
(Preview)
Day 1: Practice on the water, firm pressure steady row @ R20.After your warm up, every time you turn around at the 1k mark and at the club, do 7 strokes of standing start. Work through the sequence of a startFocus on consistency of the blade height above the water. Day 2: Practice on the water. Warm up...
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Week 6 - August 3-9
(Preview)
Day 1: Practice on the water, firm pressure steady row.Stay at R20, firm pressure, every 750m 12 strokes at R26. Be effective at the catch without missing water. Focus is to connect to the water earlier. (Sit up tall at catch and bring hips to heels/compress as well as you can. Think of lengthening th...
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Week 5 - July 27-August 2
(Preview)
Day 1: Practice on the water, firm pressure steady row. Stay at R20, firm pressure, every 750m 12 strokes at R24. Be effective at the catch without missing water to connect to the water earlier. Day 2: Practice on the water. Warm up for 30min, then 4 x 1km (1k = 500m R20, 250m R22, 250m R24) 3-5 min rest be...
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Week 4 - July 20-27
(Preview)
Continue working on blade clearance during recovery + entry phase. Day 1: Practice on the water, firm pressure steady row.750m regular row + 250m pause drills (during these 250m pause every 4th stroke). You can alternate the following pause drills:1) Pause at the finish. During the pause the b...
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Week 3 - July 13-19
(Preview)
Continuing working on blade clearance during the recovery phase. Day 1: Rowing - Technical session:Pause drills: During the session, work on three different pause drills. As an example, you can combine the drills in the following way: warm up for 2km, then alternate 1k of doing a drill (1 , 2 or 3...
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Week 2 - July 6-12
(Preview)
Technical focus of Week 2 is continuation of from Week 1 - blade height off the water during the recovery phase. Day 1: Rowing. Technical session:Main focus: Keep the blades clear, off the water from finish to the full reach for at least 10 strokes. The goal is to collect 10 sets of 10 clear strokes (1...
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Week 1 - June 29-July 5 (post Covid-19 shutdown)
(Preview)
Technical focus of week 1 is blade height off the water during the recovery phase. Day 1: Rowing. Technical session:Main focus: blade clearance at the finish. Work on extracting the blades off the water clear. Common technical mistakes: early feathering of the blades in the water at the finish ca...
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Week 36, March 30-April 5, 2020
(Preview)
For those of you who have ergs at home, below are some erg workouts for the week from Coach Maks: Day 1) Steady state, 2 x 25’ @ R18. Stay at your 20’ test split + 15”. For this workout, try to keep your focus on good form, sustaining upper body angles during the drive, making sure that legs initiate the ver...
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