Congratulations to all our master athletes who participated in the highly regarded Northwest Masters Regional Championship regatta. It was certainly a test of your training and ability to recover between races to perform against some of the top competitors in the US and Canada. This week will start with a recovery row and then we will begin to build toward the Cascadia regatta in four weeks (July 21/22.)
Day 1) Steady state, R18, technical work. Blade clearance off the water.
Day 2) Warm up for 10' with technical drills, then steady state, R20 power. Maintain highest power output at R20 you can sustain for 45'. Last 15' back to slow technical work, cooling down with static drills.
Day 3) 4 x 1000m R24, side by side. Focus on accelerating the load.
