The weather forecast looks like rain next week which means it will get dark quickly so LIKELY no on water rowing this week. IF the weather permits (ie: sunlight/no overcast), be ready to get your oars down at 5:50 as Jrs are getting off water by 5:45. Allow Jrs to get off dock before putting your boats on the water. If the Jrs have your boat signed out, be ready to take it from them and push off the dock asap or they will have to bring it to the boathouse. This is a crowded dock time of year with a short hour to row for us so we all need to cooperate. If your entire crew isn’t available, please do not take up space by leaving a boat on the dock. If we do get on the water, you are highly recommended to finish off your workout with 30 minutes steady state on the erg or on elliptical/bike in the gym. Don’t forget to stretch after the workout!
Day 1 Erging. Warm up for 15’/ rest 3’/ steady state (R20) for 35', intensity 20' R24 + 14" followed by 5' (without stopping) 20'R24 + 10" (any comfortable rate). (If row is possible - rate ladders = 30 strokes @ R20, 20 str @ R 22, 10 str @ R24, 20 str @ R22, 30 str @ R 20)
Day 2 Erging. Warm up for 20'/ rest 3'/ 1 x 30' (17' R22 at 20'R24 + 10" followed by 2' at 20'R24 + 7-8" (any comfortable rate) followed by 1' at 20'R24 pace (any rate). (If row is possible - rate ladders = 30 strokes @ R20, 20 str @ R 22, 10 str @ R24, 20 str @ R22, 30 str @ R 20)
Day 3 On water - Warm up 4k (steady state, focus on sitting up at the catch to gain maximum length at blade entry; several 20 stroke ‘sparklers’ (bring up the rate by pressure on the foot stretchers); and rate ladders (R22, 24, 26, 24, 22, repeat) Meet at the wall at 8:40.
4 x 1k at R24, max pressure. Recovery row back to the wall to start next 1K piece.
**Stay on your side of the course and out of the middle! Be safe.**
