Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

March Break Training! :D

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IT’S MARCH BREAK!!!! OH. EM. GEE.

excited

Now that you’ve had a weekend to get over the adrenaline rush (and potential fangirling) of being free from school for a whole entire week, we thought it’d be super fun to post a wicked awesome list of workouts you should totally do 😉

…but seriously. These workouts will help you maintain your aerobic base & general fitness required for when we come back and complete erg testing (#lolwut). Yes. Erg testing upon return.

To our credit, we’re giving you lots of workout options so that you can manage this training with your schedule/location(s). If you’ve already spoken to me about attending a rowing-specific training camp (e.g.: SCRC/BrockU March-Break Training Camp), then please just keep me posted on your progress & be sure to train smart (no injuries).

Now that we feel all warm & fuzzy inside, here’s the workout plan (including an overview for tomorrow’s supervised practice at LBC):
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MARCH BREAK TRAINING:

Monday, March 16th – 6am @LBC (Leander Boat Club)
All athletes should arrive at 6am for a 2hr practice at Leander Boat Club (6-8am). We will rotate through ergs, tank, and core, with a strong emphasis on tank-work. This will be your only supervised practice this week, so please attend. It will give us a chance to check-in and ensure you’re set for the rest of the week with the unsupervised training.

Tuesday, March 17th: *ST. PATRICKS DAY*
Option 1: warmup; 40min erg castles (Cat 6 = 6km split + 14s); 1×300 circuit; stretching (at least 10min)
Option 2: 60min steady-state run OR 90min cross-country skiing; stretching (at least 10min)
Option 3: >4hrs alpine skiing (as an alpine skier I’m sad to report that it’s just not as good of a workout as cross-country, so you need to get more hours in); stretching (10min at least)

Wednesday, March 18th:
Option 1: warmup; 3x12min ski ladders (22/24/26/28/30/32 -> should be Cat 4) with 8min rest in between; stretching (10min at least)
Option 2: 30min run + 5 stair runs (total of about 45-60min) OR 60min cross-country skiing; stretching (at least 10min)
Option 3: 3hrs alpine skiing PLUS home circuit (jump squat pyramid 25/50/75/50/25; 3×20 pushups; 3×20 crunches; 3×10 glute contractions each leg (this is the physio exercise we normally do)); stretching (at least 10min)

Thursday, March 19th:
Option 1: 20min run; 300 circuit (1.5m rest between sets); stretching
Option 2: 20min erg (5min castles @22/24spm, CAT 5 pace – 6km split + 8s); 300 circuit (1.5m rest between sets); stretching
Option 3: 90min cross-country ski OR 4hrs alpine skiing; stretching

Friday, March 20th:
Option 1: dynamic warmup; 2x30min erg with 3min rest in between (Cat 6 pace = 6km split +14s); stretching (at least 10min)
Option 2: 60min run (or 10-12km distance) OR 90min cross country ski; stretching
Option 3: alpine-ski your butt off for at least 5hrs

Saturday March 21st/Sunday March 22nd: OFF
_______________________

…that’s it, folks!

See you all tomorrow morning @6am at Leander Boat Club,
Alessandra

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