Sign up here (https://goo.gl/forms/vl3e9AQDtuK0xs0t1) if you are planning to go to US Masters in August in Oakland. We are polling both Masters programs to see how many athletes plan to attend for planning purposes. (fyi - we have already bought our plane tickets and made accommodation reservations as the event is only 2 months away and is well attended by athletes.)
THIS WEEK: Athletes need to push this week to get ready for the upcoming sprints at Northwest Regionals.
Please come to practice prepared to follow the practice set by your coach. (SunM sometimes have variations to the practice below so please check with your coach.) If you have an injury, are ill, or do not plan to attend the upcoming sprint races it is still expected that you follow the practice and stay with the group of rowers for safety purposes.
Day 1) Warm up for 30'. 4 x 1000m @ R24 - max pressure (last 100m sprint).
Day 2)
1) 500m R28 + 500m R30 (seawall to 1k)
2) 750m R28 + 250m R32 (1k to seawall)
3) 500m R28 + 500m R32 (seawall to 1k)
4) 750m R28 + 250m 4 rate shifts (it's up to you by how much the rate will increase. example: 30, 31, 32, 34 or 30, 32, 34, 36, or 29, 30, 31, 34 - etc. as long as you will make 4 speed shifts).
Day 3) Side by side races: Warm up 30'.
4 x 25 strokes (start + transition into the race pace), break 10min.
2 x 1000m Open rate (2-3 boats at a time, side by side racing format)
-- Edited by Administrator on Thursday 14th of June 2018 02:11:20 PM
