A 20' erg test @ R24 is scheduled this week. Depending on which practice day you have signed up to do your erg test, on test day you can go on the water for 30 minutes steady state to warm up, or erg for 20 minutes warm up for the test. On the day you are not taking your erg test, do the weekday practice below. (If you do not do your erg test at the club with your program, make sure you take a picture of your screen and send it to your coach.) SatM erg sign up at bottom of this posting.
NOTE: We are fast running out of light to be on the water this week. On Monday, sunset is 7:20pm and by Thursday, it is 7:14pm. Pre-practice meetings will begin on the dock at 5:45pm so we can be efficient with our time. It is imperative that everyone wear their brightest colours at this time of year as the sun is very low making it difficult for vessels to see us.
Weekday practice: Steady state (R 18-20), technical row. Emphasis is on continuous handle movement around the catch so the handle doesn't stop. The goal is to place edge the blade in the water on the last inch of the slide and as you change seat direction by bringing on your legs, you set the blade at your catch - the handle is always moving. The most important point this week is to make sure you don't pause the handle around the catch.
Day 3) Erg, 1 min max, 8-8:30 for the whole group, afterwards Time Trial 1 x 3000m R28 / 1 x 250m - side by side.