Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

Training (Monday-Friday)

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Dear Westdale Rowers,

Big congratulations for your solid efforts this weekend 🙂 You all pushed yourselves to your limits as a team, and we’ve had a lot of crew successes as a result. New records were also set by numerous teams, and trophies for first-place crew finishes were acquired by the Jr. LWT Women, Jr. Women, Sr. LWT Women, Sr. Women, and Sr. Men. WAY TO GO WESTDALE!

This week we’ll be moving into on-water preparation as the indoor season winds down for its final week before the outdoor training begins (though yes, the first few weeks of “outdoor” will likely be “indoor” due to weather). Here’s the schedule:

*PLEASE NOTE: YOUR CLOCKS SHOULD “SPRING FORWARD” ONE HOUR – ALL PRACTICES ARE AT WESTDALE THIS WEEK*

Monday
Men – Team meeting; 10min warmup run + dynamic stretching; ergs (it’s a surprise); cooldown & debrief
Women – 10min warmup run; 60min weights; cooldown & debrief

Tuesday
ALL – Crew Selection Discussion (whole team)
Men – 10min warmup run; 40min weights; cooldown & debrief
Women – 5min warmup; 3x20min ergs/core/run; cooldown & debrief

Wednesday
Men – 10min warmup (suicides & core) + dynamic stretching; LDR Erg + 300 circuit; cooldown & debrief (March Break & tank review)
Women – 10min warmup run; 60min weights; cooldown & debrief

Thursday *coach swap*
Men – 10min warmup run; weights; cooldown & debrief
Women – Team challenge exercise (it’s a surprise!); erg challenge (swap in partners); cooldown & debrief

Friday
ALL – Team relay + surprise + March Break training overview

…sorry for posting this so late. Shockingly, your coaches have lives outside of volunteer coaching and we get a bit behind too… I know… weird, right?

See you all in the morning 🙂
Alessandra

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