Tue: erg - WU for 15’. 1 x 25’ @ R22. Keep your pace at 20’ + 8".
Thu: erg - WU 12’ (9’ SS @R18, light pace, remaining 3’ - power pieces at rate 24, 28, 32 for 20" each with 40’ of light pace between); 1 x 15’ R28 (aim for 20’ test split) / rest 5’; 1 x 3’ R30 / rest 3’; 1 x 1’ R32
Sat: WU 4000m (1000m SS, 1000m focus on blade work i.e. blade clearance, timing of the blade placement, no skying, 1000m focus on early connection to the foot place in relation to the blade entry, 1000m power pieces at rate 18, 20, 24, 26 - 12-15 stokes each) 2 x 2000m R24/ rest 5’
NOTE: In order to participate in the Time Trial (1K sprints)/Matrix held at Burnaby Lake in the spring, rowers must have turned in their RADAR test results to me in a timely fashion when scheduled. If, due to illness/injury you are not able to take your test on the week requested, please supply it as soon as you can after. Please keep me informed if you are injured. RADAR results posted here.
