Day 1) Erging: Warm up 18' / 2' rest / 1 x 23' R22 @ 2k split + 15" (or 20' test + 8")
Day 2) Erging: Warm up 20’ / 2' rest / 2 x 10' R28 @ 20' test + 2" / rest 3'
Day 3) On water. First 15' SS+ technical + 10' power pieces R20, 24, 26, 28 + 5' static drills on your own (tapping, roll-ups, balance etc.) Meet at seawall at 9:00am
1 x 3000m - focus on changing the rates as a product of power. Rate change every 1000m - 1k-R24/1k-R26/1k-R28
1 x 1000m - R30 - Running start. Focus to maintain the rhythm and pace.
1 x 500m @ R32 with a full start sequence
Note A: As many VRC masters are racing on Sunday at Head Up The Creek, Sunday Masters are welcome to join the Saturday session, on the water at 8:00am, subject to the availability of shells.
Note B: Weekday rowing will begin Monday, March 12 (sunset is 7:13pm so only one hour on the water)
