Dear Westdale Rowers,

CONGRATULATIONS! YOU’RE DONE YOUR EXAMS!

YOU ALL SURVIVED!

…Now it’s time to get your booties back to practice to prep for CIRCs.

WELCOME BACK! 😀

Practices this week & next week are as follows:

Wednesday, Jan. 28th:
9-11am @ Leander Boat Club
Men – Race Prep & 500m pieces (4x500m @6km split +3″ 1st/4th, @2km split 2nd/3rd; R:2min)
Women – Tank, Core, Cardio
*If you need a carpool, please contact me (Alessandra) and I will assist in finding you a ride (we realize many parents are unable to drive those hours)

Thursday, Jan. 29th:
9-11am @ Leander Boat Club
Men – Tank, Core, Cardio
Women – Race Prep & 500m pieces
*Again, if you need a carpool, please contact me (Alessandra)

Friday, Jan. 30th:
6:30-8am @ Westdale Secondary School
ALL – Race Review on Erg; Race Planning (Mental Prep) & CIRCs Requirements (Waivers, etc.); Core; Run & Circuit

Saturday, Jan. 31st: OFF (sleep! relax! do nothing!)

Sunday, Feb. 1st: 
CIRCs (CANADIAN CHAMPIONSHIPS) in Mississauga (here’s the info)

Monday, Feb. 2nd: 
6am-7:45am @ Leander Boat Club *THIS IS NEW*
Men – 60min: Warmup + Recovery Erg (2x20min @ 6km split + 13″; R:3min), 45min Tank & Core
Women – 60min: Warmup + Tank & Weight Circuit #1; 45min Recovery Erg Rotation

Tuesday, Feb. 3rd: 
6:30-8am @ Westdale Secondary School
Men – Warmup; 40min Weight Circuit #1; Lunge/Squat Circuit; Stretching
Women – Warmup; Erg (2x20min @6km split + 13′; R:3min); Core & Cooldown

Wednesday, Feb. 4th: 
6:30-8am @ Westdale Secondary School
Men – Warmup; 3x18min Erg @ 6km split + 8″; R:3min; Physio Core & Stretching
Women – Warmup; 40min Weight Circuit #2; Lunge/Squat Circuit; Stretching

Thursday, Feb. 5th: 
6:30-8am @ Westdale Secondary School
Men – Warmup; 40min Weight Circuit #2; 25min fartlek runs (yes, this is their proper name)
Women – Warmup; 3x18min Erg @ 6km split + 8″; R:3min; Physio Core & Stretching

Friday, Feb. 6th: 
6:30-8am @ Westdale Secondary School
ALL – 10min warmup; 30min Rotation Short Relay (Erg/Squats/Core); 30min team run with stairs; 20min Core & Stretching

Saturday, Feb. 7th: 
LEANDER INDOOR ROWING CHAMPIONSHIPS (CITY CHAMPS) *Info to be posted later

If you have any questions, comments, or concerns, please contact your primary coach.

See you all tomorrow morning & enjoy the slight sleep in!

Cheers,
Alessandra