Message below is from Coach Maksym Kepskyy who is offering to coach rowing tank sessions during the month of November:
Hello team,
This email is to everyone who is interested in signing up to the practices in the RowingTank, sculling and sweeping sessions.
This is our third year of the rowing tank workouts for VRC and I look forward to seeing everyone challenge and improve themselves as we did last year.
The sessions are going to be held on Wednesday for sculling and Fridays for sweeping groups on November 6, 8, 13, 15, 19 (Tuesday), 22, 27, 29. The scull sessions are from 6:30-7:30pm and the sweep from 7:30-8:30.
1. The sessions:
The sessions are one hour long.
6:30pm (for sculling and 7:30pm for sweep) is when the actual session starts, therefore please arrive 20 minutes prior to the session so that you have time to change, set the oars and do the necessary adjustments to set your feet etc. For those who are doing it for the first time, aim to be at the front desk on the bottom floor at the main entrance no later than 6:10pm scull (7:10pm sweep).At 6:15 pm I will be taking everyone to the rowing tank (7:15pm sweep).
2. Capacity: 8 people, maximum 12
3. Session description:
The sessions will consist of three routines: body weight exercises, rowing in the tank (20 strokes power pieces combines with tech work) and erging (12 second pieces).
Bring a yoga mat so you are comfortable doing a plank or other core exercises on the deck.
The type of the workouts are high intensity interval training. We will start at the medium level and progress with the sessions. You can always chose the level of intensity that works best for you.
If you have some pre-existing injuries or a medical condition, that could be aggravated with interval training, I need to know in advance so that we can discuss an alternative to the exercise.
4. Driving to the Olympic Oval: Please consider possible traffic on your way to the Oval, give yourself some extra time. If you get late, you won't be able to get to the tank on your own as you'll need an access key to get to that part of the facility. Please be on time.
6. Parking: The Olympic Oval provides parking inside of the facility. It's 2$ for 2 hours to cover the training times. Often it is busy finding a spot to park, so again, come a bit earlier for the first session.
7. Payment:
The total amount is $95 per person for the package of 4 sessions. To simplify, any form of payment is fine. Please pay me in person on the first day as I will need to cover the rental and the insurance fees before the session starts.
Just in case, my cell phone number is 778-239-1980. If you have a hard time to get there or arrived late, please give me a call or text.
