Dear Westdale Rowers,

This week marks the final five days before the Ontario Indoor Rowing Championships Regatta. The Ontario Indoor Rowing Championships Regatta is the largest indoor regatta that we’ll be attending. Although the Canadian Indoors involve nation-wide competition, the Ontario Indoors have a much higher attendance (this will be the largest/biggest indoor regatta you attend this year) and it often attracts university talent scouts from both Canada and the USA.

That said, the Ontario Indoor Rowing Champs is just another 2km race. The purpose of this event is to provide you with more racing experience and an opportunity to improve your 2km racing score. Awards are given to first place finishes (gold medals) and top ten finishes (t-shirts), but the most important thing is for you to have your own best race – whether that’s as a PB, improved focus, or a well-executed race strategy. As coaches, we will be looking to see and record your own personal improvement.

This week’s training is focused on preparing you for the Ontario Indoors.

Training Plan: 
Monday, Feb. 23rd:
Men – Ergs (10min warmup; 6x500m pieces; stretching; 10min tech erg; cooldown/debrief)
Women – Weights (10min warmup; 60min weights; cooldown & stretching/debrief)

Tuesday, Feb. 24th:
Men – Weights (10min suicide & core warmup in lower gym with partner; 60min weights; cooldown & stretching/debrief)
Women – Ergs (10min warmup; 6x500m pieces (2 starts @32, 2 body @30, 2 finishes @32+7ups – 2km split); stretching/debrief

Wednesday, Feb. 25th:
Men – Ergs (10min suicide & core warmup in Lower Gym with partner; 3x2000m race prep w 5min rest (NOT at steady 2km split); 10min core strength; stretching & team discussion)
Women – Weights (10min suicide & core warmup in Lower Gym with partner; 60min aerobic weights (LIGHTER, MORE REPS); cooldown & stretching/debrief)

Thursday, Feb. 26th:
Men – Weights (10min warmup run; 60min aerobic weights circuit (LIGHTER, MORE REPS); 10min cooldown & stretching)
Women – Ergs (10min suicide & core warmup in Lower Gym with partner; 3x2000m race prep w 5min rest (NOT at steady 2km split); 10min core strength; stretching & debrief)

Friday, Feb. 27th: *SHORTER PRACTICE
ALL ATHLETES – 30min Fartlek Run; 30min guided core session; 20min team prep for Ontarios & final requirements with primary coach

Saturday, Feb. 28th: ONTARIO INDOOR ROWING CHAMPS @RIDLEY COLLEGE
Complete information will be listed in a separate blog post later this week once the draw is released.

See you all tomorrow morning,
Alessandra