Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

Weekly Training Plan (Boats & Workouts), Team Yearbook Photo (Thursday at Lunch!), and More!

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Dear Westdale Rowers,

Please see below for some important notes regarding boatings, weekly workouts & coaching arrangements, and our team yearbook photo booking.

1) Team Photo for Yearbook – Thursday, April 30th @11:18am (start of lunch) meet in foyer (by auditorium doors)
We just received notice (today) that the Westdale Rowing Team is to be photographed for the Yearbook this Thursday, April 30th, at the start of lunch – 11:18am – just outside the school’s front doors. All rowers should meet in the foyer just outside the auditorium on the first floor at 11:18am sharp. Please wear either green & gold coloured rowing gear (jacket/sweater/unisuit/etc.), or other Westdale athletics gear.

2) Men’s Team Boatings & Coaching This Week

Wednesday AM: *I will be in the hospital tomorrow (Wednesday) morning for an EEG, so I’ll come to drop off the lights with Tom before heading to the hospital & Tom will coach you for practice.
Erik – 1x (Blue Pill)
Kieran/Max – 2x (Chuks)
JJ/Cooper/Harrison/Lucas – 4x (Ad Astra)
Luke – OFF
Wednesday PM: Erik (1x); Will/James (StM 2x) – with Alessandra/Hudson

Thursday AM: *depends on boat availability – if reduced availability, primary crews will be sent out (4x/2x/2x)
Erik – 1x (Blue Pill)
Luke – 1x (Private)
Kieran/Max/Harrison/Lucas – 4x (Ad Astra)
JJ/Cooper – 2x (St. Mary’s)
*TEAM PHOTO AT 11:18AM – MEET IN WESTDALE FOYER OUTSIDE AUDITORIUM IN GREEN/GOLD ROWING GEAR*
Thursday PM: Erik (1x); Will/James (StM 2x) – with Alessandra/Hudson

Friday AM: 
Erik – 1x (Blue Pill)
Luke – 1x (Private)
Max/Kieran/Cooper/JJ – 4x (Ad Astra)
Friday PM: Arnaud/Lucas/Harrison/Will/James (Hudson 4+) – with Alessandra/Hudson

Saturday @5:45AM: *Tom will be covering for my coaching as I will be in hospital. There will be no 10am practice this day.
Max, Kieran, Harrison, Lucas – 4x (Ad Astra)
JJ, Cooper, Erik, Luke, Will, James, Arnaud – OFF

If changes need to be made to the boatings then I’ll be sure to inform you before practice. This week we’ve got some boat-juggling to do based on numbers, equipment repairs, and athlete availability given Junior National Trials, so please be patient.

3) Women’s Team Boatings (AM/PM) & Note for the PM Rowers

For the AM athletes: Mike will provide a breakdown of the women’s crews this week, but please expect to be split into smaller groups for secondary crews (i.e.: training in smaller boats), pending boat availability. Remember: Thursday at 11:18am is our team yearbook photo. Please meet in the foyer just outside the auditorium at 11:18am sharp.

For the PM athletes: Tom & Peter will be coaching you this week at the regular practice times in regular quad boatings or quad/double groups. Focus will be on rowing all four together (timing and blade depth), and learning how to “push” or connect with the legs off of the catch and during the drive. Also, please note that our team photo will be taken at 11:18am for the yearbook (meet in foyer outside auditorium).

4) Weekly Workouts:

Wednesday – 2x29min pyramid (5/4/3/2/1; 5min rest) starting SRs = 18; 20 (top SRs = 26/28) *quick turns in valley & slip
Thursday – 2x2km Time Trials (SR 22; SR 26; 5min rest); 30min tech row after TTs are done
Friday – 3x2km Leap Frog (SR 24 “off”; SR 32 “on”); focus on ratio & power efficiency at higher rate
Saturday – 2x12min (1′ hard, 1′ light); 6min rest between pieces; focus on solid pressure; follow up with tech row & practice starts (1/2, 1/2, 3/4, full, build five, hold 10, settle *can be amended slightly for each crew).

Thanks,
Alessandra

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