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Forum: Masters Workout Schedule (Archive) - 2011 - 2015

Topic		Started By	Replies	Views	Last Post
	catch timing as a focus (Preview) Hello all, This week and next the focus in our crews will be catch timing. You will still have your individual focuses throughout the training but on the whole, each boat, will be coached toward catch timing. Check out the photo - gotta be tight!	deleted	0	602	Sep 18, 2011 by deleted
	Workouts for the week before you race - Head Racing (Preview) Monday:Standard workout Tuesday: W-up , 1x20min 70% (spm 16,20,24,28,+) 4min intervals 1x15min 70% (spm 26-28) 3x 5on/5off/10on/10ff/15on/15off (spm variable) 4min Rest b/t pieces Thursday: W-up , 3x Rolling starts + 500m cruise 5 x 5on/5off/10on/10off/15on/15off 4k cruise Fri...	deleted	0	683	Sep 11, 2011 by deleted
	Boating for head races (Preview) Below you will find your boats for the first round of racing (River and Reach). These boats take into consideration your rowing preferences, technical ability and 'commitment'...Your crew is your crew for a reason - Yes! Method to madness. The seating in these boats may change slightly from rega...	deleted	0	563	Sep 7, 2011 by deleted
	crunching the data (Preview) This past week I have read and made notes from all of the emails you have sent me. There is a copious amount of information to digest but I am almost done! Thank you for getting your meeting responses in to me. I have compiled some preliminary boating and this will be posted today (Thursday) or tomorrow a...	deleted	0	910	Aug 25, 2011 by deleted
	Head Race Training (Preview) Our meeting for head race season will be August 16th 8pm in the Carver Room/Dock.	deleted	0	648	Aug 12, 2011 by deleted
	Cross training option between H2O days (Preview) Row 60mins 60% - Low HR or 20min/20min/20min swim/bike/run/erg - your choice 55-60% Low HR Breathing to be deep and controlled	deleted	0	854	Jun 5, 2011 by deleted
	Technical Tuesday's - June / July- NEW! (Preview) Standard Warm Up...30/30/30, PP's 4km Steady State - form is ESSENTIAL70% of max - work on your "particular changes" 4km Technical Drills (square pairs, pause drill(x3 position), port square-starboard square)4km Rate changes 60% (18-22-26-30-26-22-18) Warm down - Steady...	deleted	0	773	Jun 5, 2011 by deleted
	Thirsty Thursday - June / July - NEW! (Preview) Warm up1km 30/30/30 - Progression 1/2,3/4,1/11km 10/10 (ON=26)spm - (OFF=18)spmIncorporate pause drills in 10 OFF 5min 60% 26spm4min 70% 28spm3min 80% 30spm2min 80% 32spm1min MAX 32+3 starts with 15 strokes ALL OUT and 5 strokes to transition!2min Rest between pieces -TWICE THROUGH- C...	deleted	0	785	Jun 5, 2011 by deleted
	Thirsty Thursday's (Preview) Thirsty Thursday's 12km accumulated distance Warm up 1km 30/30/30 - Progression 1/2,3/4,1/1 1km 10/10 (ON=18,22,26)spm - (OFF=18)spm Intervals - 70% 1min ON - 1min OFF 2min ON - 2min OFF 3min ON - 3min OFF 4min ON - 4min OFF Back down 3-3,2-2,1-1 Variable SR's Warm Down Paddle at low SR's with GOO...	deleted	0	931	Apr 27, 2011 by deleted
	Technical Tuesday's (Preview) Technical Tuesday's 12km accumulated distance Warm up 1km 30/30/30 - Progression 1/2,3/4,1/1 1km 10/10 (ON=18,22,26)spm - (OFF=18)spm 4km Pressure Piece (PP) 2min intervals 60-70% 22-28spm variable 2km Technical Drills (square pairs, inside/outside, roll ups, pause drill) 2km Rate cha...	deleted	0	854	Apr 27, 2011 by deleted

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