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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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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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