Most masters rowers will be travelling to Northwest Masters this week. The practices below are intended to sharpen your racing skills and keep you racing fit and ready for 3 days of racing. Boat loading occurs on Wednesday so there will only be 2 evening rows to practice the first piece. If you row in the morning sessions, you can do the second piece (below). For those rowers not attending the regatta, Elizabeth will be on the water Thursday evening/Saturday morning at the usual practice times. The workouts will have a technical focus.
If 1 session on water, then
Warm up, starts (3 x 8, 1 x 12)
4 x 500m
1) 500m full start side by side + transitions
2) 500m start at race pace, side by side, at 250m raise the stroke rate by 1. One boat needs to make a move on a other boat with Power 8. (Example: two single start side by side, one single hold a pace all the way at the same speed and the other single practices to make a move at 250m by doing power 8 and then getting back to the race pace).
3) Same as the above exercise but now the boat that pace boat will do the tactical move at 250m and the boat that was doing power 8 from the previous set is a pace boat.
4) 500m start at the race pace, last 250 speed shifts (aim for 3 shifts).
If you can do two sessions on water before leaving to Portland, then:
- starts side by side 2 x 8, 2 x 12
4 x 25 strokes ( starts + transitions into the racing pace with changing ratio and focusing on length.)
Start at the sea wall, go till the big orange pylon just past paddle wheeler. Once finished 25 strokes, row light for another 7-10 strokes, then row across and come back on the club's side in a single file format (just in case, not to interfere with the racing boats), repeat.
-- Edited by Administrator on Sunday 17th of June 2018 09:04:46 AM
